Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 10 MB Deadlifts 10 MB Thrusters 20 Mountain Climbers Strength Back Squat (2×4) ON A 15:00 RUNNING CLOCK… Back Squat 1×8...

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Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 20 Cal Bike then… Max Up-Downs STATION 2 40 Plate Hops then… Max KB Swing STATION 3 20 Cal Bike...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Single-Unders 10 KB Deadlifts :20 Hollow hold 20 Fast Singles 7 KB Sumo DL High Pull 20 Hollow Flutter Kicks 20 Slow Singles Then… :20 of Double Under...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS 10 Air Squats → 10 BW Lunges → 10 DB FR Lunge → 10 DB OH Lunge 10 Scap Pull-ups → 10 Ring Rows → 5/5 SA Ring Row → 10 Jumping Pull-ups 10 Shoulder Taps in...

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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 1:00 Box Jumps :30 Plank STATION 2 1:00 Wall Ball :30 Tuck Hold STATION 3 1:00 Alt. DB...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6:00 MINUTES… MIN 1: 50’ Straight Leg Bear Crawl + Plank w/ remainder of time MIN 2: :45 Single Unders* *After two rounds advance up to Double Unders Warm-up (No...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings 10 Partner Wall Squats * 10 Inch Worms + Push-up *Athletes...

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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 AMRAP 10 Jumping Lunges 20 Russian Twists STATION 2 2:00 Hard Bike 1:00 EZ Bike 1:00 Hard Bike STATION 3 AMRAP...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Alt. Box Step-Overs MOVEMENT 2 – Up-Downs MOVEMENT 3 – Push-Ups (on or off knees) MOVEMENT 4 – Jumping...

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