Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5:00 (or 2 rounds) 100m Jog 8 Glute Bridge-ups w/toes up 4/4 Spiderman Lunge :30 Row 8 Straight Leg Sit-ups 4/4 Single Arm Ring Rows Workout Metcon (Time) EMOM...

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Thursday

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 20 KB Swing then… Max Wall Balls STATION 2 Easy Pace Row STATION 3 20 Wall Balls...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/6 Cal Bike 8 Light Double KB Russian Swing 8 Light Double KB Hang Snatch 4/4 Filly Lunge w/ Double KBs 8 Deadbugs :20 Rest...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row (Easy → Mod → Hard) 10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1) Strength Front Squat (7-7-7-7) 7-7-7-7 Front Squat -Rest 2:00 b/t Sets...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Plate Deadlifts → 10 Plate Ground to Overhead 10 Up-Downs → 10 Burpees 10 Glute Bridge-Ups → :45 Glute Bridge Hold Workout Metcon (AMRAP – Rounds and...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Row STATION 2 Tabata DB Push Press STATION 3 Tabata Sit-ups STATION 4 Tabata Push-ups *Tabata is :20 of...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 200m Run 10 Hang Power Cleans (135/95) 7 Ring Muscle-Ups 35′ HS Walk* *Estimate 5′ sections and follow Open standards. B...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12Tempo Air Squat (1211) 14 Alt. Groiners...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS* :30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders 20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges :30 Hollow Hold —> 15...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Grab a pair of light kettlebells … 2 ROUNDS 10 DBL Sumo KB Deadlifts 30 Single-Unders → 30 Double-Unders (or :30 of practice) 5/5 Single Arm Russian KBS → 10 DBL...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 21-15-12-9-12-15-21 Double DB Snatch (35/20) Cal Bike *Do not pace the bike. Sprint and see what you’re made of… B. 60:00 GPP Warm-up...

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