Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Moderate Pace) Into… AMRAP x 4 MINUTES 7 Scap Push-ups 7 Ring Rows 7 Plate Good Mornings :20 Plank Hold Workout Metcon (Time) FOR TIME 500m Row 40 Push-Ups...

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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 1:00 Air Squat then… 2:00 Max Cal Bike STATION 2 1:00 Sit-ups then… 2:00 Max Double Unders STATION...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun. B...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar 10 Burpees Into… 2 ROUNDS 10 Deadlifts 8/8 Elbow Punches 6 FR Lunges 4 Front Squats Strength Metcon (Weight)...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Sit-Ups (knees out; butterfly) 5 Med. Ball Squats 5 Sit-Ups (straight-legged) 5 Med. Ball Push Press to target 5 Cal. Bike Sprint (60+ RPM!) Workout...

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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 50 Single Unders then… Max Meters Row in remaining time STATION 2 25 Plate Hops...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun. B...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 20 Mountain Climbers 5 Push-ups 20 Mountain Climbers Strength Shoulder Press (7-7-7-7-7*) 7-7-7-7-7* Strict Press *Complete 1:00 Plank Hold...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBS Workout Metcon (Time) 3 SETS 300/250m Row 15...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Air Squats 10 DB Power Cleans STATION 2 AMRAP 30 Mountain Climbers 10 Push-ups STATION 3 AMRAP 20...

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