Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Alt Lunges w/ PVC Pass Throughs 10 PVC Overhead Squats 10 Push Ups to Pike AMRAP x 6 MINUTES w/ empty barbell 5...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 SA KB DL 5/5 Single DB Front Squats 5/5 Single DB Thrusters 20 Mountain Climbers Strength Metcon (Weight) 3 SETS* 8 SA KB or DB Deadlifts 8 SA KB...

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Sunday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Bootstrappers 10 Pike to Push -Up 10 Deadbugs Into… 2 ROUNDS 5/5 SA DB Thrusters 5/5 SA DB Deadlift 10 Up Downs 10 V-Ups or Tuck Ups...

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Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max DB Deficit Push-Ups 1:00 Max DB Renegade Row STATION 2 1:00 Max DB DL 1:00 Max DB...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 30’ Walking Knees to Chest 30’ Walking Quad Stretch 30’ Walking Lunge 30’ Walking Quad Stretch 30’ Toy Soldiers 200m Run 1...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* ROUND 1: 1 – 45s Lunges 2 – 100m Run + Max Bicep Curls *Progress in ROUND 2 1 – 45s Suitcase Lunges 2 – 100m Run + Max DB...

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Saturday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10...

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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 250m Row 10 Hollow Rocks 10 DB Lunges STATION 2 AMRAP 15/12 Cal Bike 10 Ring Rows 10 DB DL STATION 3...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body. (No...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 ROW/BIKE/RUN (Increase pace every :15) Into… 4 ROUNDS (:20 work, :10 rest) MOVT 1 — Up-Downs MOVT 2 — Inch-Worms (no Push-Up) Into … 4 ROUNDS (:20...

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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 Max DB Push Press STATION 2 Max Box Jump STATION 3 Max Cal Row STATION 4 Max KB...

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