Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-Downs Workout Metcon (Time) EVERY 3 MINUTES FOR 30...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for reps) 3 SETS FOR MAX REPS 2:00 Cal Row 1:30 TTB 1:00 Alt. DB Snatch (50/35) -Rest 2:00 b/t Sets- B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 DB...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (5 MINUTE CAP) 40 Mountain Climbers 30 Jumping Jacks 20 DBL DB DL 10 DBL DB Front Squats Strength Front Squat (1×6, 1×4, 2×3, 1×2) ON A...

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Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups B. 60:00 GPP Warm-up...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES: :30 Bike 8/8 SA DB Strict Press —> Push Press 6 Push-ups —> 6 Up-Downs —> 6 Burpees 4 Pike to Cobras * *Pike to cobra — start in plank position...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box Jumps Workout Metcon (Time) 2 ROUNDS...

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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 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking...

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