Thursday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 10 Burpees STATION 2 EMOM :45 Hard Row + :15 Easy Row STATION 3 EMOM 20 Plate Ground...

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Thursday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Enjoy the reduced volume…hit the class workout or take an additional rest day. B. 60:00 GPP Warm-up Warm-up (No...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jumping Jacks :30 Arm Haulers :30 Lunges -Into- 1 ROUND :30 Burpees :30 Plank Hold :30 Air Squat Strength Bench Press (4×5*) 4×5* Bench Press...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 s/m 10 Alt. Deadbugs 200m Jog 10/10 Split Squats Into … 1 ROUND 1:00 Row @26 s/m 30 Hollow Flutter Kicks 200m Jog 10 Alt. Cossack Squats Workout...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Push-ups 10 Air Squats STATION 2 Run 400m STATION 3 AMRAP 5 Box Jumps 10 Hollow Rocks STATION 4 Run...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 15 Jumping Jacks 5 DB Deadlift 5 DB Strict Press 5 DB Front Squat Strength Deadlift (1×5) ON A 10:00 RUNNING CLOCK… Heavy 5 Rep Deadlift...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 QUICK ROUNDS… 5 Bootstrappers 10 Squat Jumps 2 QUICK ROUNDS… 5 Push Ups 10 Plank Shoulder Taps 2 QUICK ROUNDS… 10 Empty...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND* 1 Burpee 2 Air Squats 3 DB Push Press 4 Push-Ups 5 DB Front Squats 6 Ring Rows or DB Bent Over Rows 7 DB Suitcase (or Sumo) Deadlifts 8 Sit-Ups 9 DB Hang Power...

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Tuesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Row or Bike for Distance STATION 2 1:00 DB Step-Ups :30 DB Front Rack Hold STATION 3 Row or...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the “12 Days of NCFIT” workout with the class! Consider the additional “scale-ups”…...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (2:30 CAP) 8/6 Cal. Bike @ Easy Pace 10 Plate Deadlifts 6 Alt. Step-Ups 1 ROUND (2:30 CAP) 8/6 Cal. Bike SPRINT 10 Plate Ground to Overhead 6 Box Jumps w/step...

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