Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jumping Jacks :30 Mountain Climbers :30 Up-Downs :30 Good Mornings -into- TABATA (8 ROUNDS :20 ON/:10 OFF) ROUND 1&2 – Single Unders ROUND...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 6/6 SA Sumo Deadlifts → 12 Alternating SA DB Sumo Deadlift High Pulls 8/8 SA DB Push Press → 16 Alternating Lunges 100m Jog → 100m Run Workout Metcon...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) FOR QUALITY 3 SETS 5-7 Perfect Reps of Each… Strict Pull-Up Strict Dip PVC Pass PVC Around the World Overhead Squat 1:00 Row for Meters *Take...

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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 20 KB Swing (rest remainder) STATION 2 20 Sit-ups (rest remainder) STATION 3 20 KB...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) E-Z 500m Row into… 3 ROUNDS FOR QUALITY (feel the positions!) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7 MINUTE CAP) 15 Bootstrap Stretches → 15 Kang Squats 20 Alt Reverse Lunges → 20 Alt Cossack Squats 10 Tempo Air Squats @ 32×1 → 8 Tempo Back Squats w/...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 3 Inch Worms w/ push-up 6 Box Step Overs → 6 Box Jumps w/ Step Down Workout Metcon (2 Rounds for reps) 2 SETS 2:00 Max Cal. Bike -Rest :30- 1:30 Max...

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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 Row 200m then… Max Burpees STATION 2 Run 200m then… Max Ring Rows STATION 3...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Easy pace on Bike/Row/Ski Then… ALT EMOM x 12 MIN: Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs Min 2...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike 5/5 DB Strict Press 10 Face Pulls 20 Mountain Climbers Strength Push Press (3RM) EVERY 1:15 x 7 SETS* 3 Push Press *Start at a...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Air Squats (Single DB Front Rack Optional) 8 DB Glute Bridge-Ups (Place the DB at the waist during these) 4/4 SA DB Hammer Curl + Press Workout Metcon (AMRAP...

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