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 – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 12 MINUTES 12/10 Cal Bike (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 EZ Pace Row 1:00 Groiner...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 EZ Pace Row 1:00 Groiner L + Groiner R + Push-up 1:00 Moderate Pace Row 1:00 Bootstrapper Squats 1:00 Tough...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 Cal Bike 8 Push Ups to Pike 8 Straight Legged Sit Ups Strength Metcon (Weight) 5-5-5-5 Tempo Z-Press (2111) (Score is Weight) Workout Metcon (No...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR TIME (5 MINUTE CAP) 100m Run 5 DB Hang Power Cleans 5 DB Front Squats 5 V-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 100m Run...

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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 EMOM...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Singles 5 Inch Worms + Push Up 5 KB Deadlift 5/5 SA KB Strict Press Then… 2 ROUNDS 20 Fast Singles 10 Tuck Ups 5 KB Upright Row 5/5...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 100m Group Run -Into- 3 QUICK SETS… 10 Glute Bridges :20 Glute Bridge Hold 10 Empty Barbell RDLs :20 Plank Shoulder Taps -Into- 100m Individual Run Strength...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 7/5 Cal Row 5 DB Sumo Deadlifts 5 Up Down 5 Knee Push-ups Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 15/12 Cal. Row 12 DB Burpee...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Get ready for a big effort on Fran! B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 12 Alt. Groiner + OH...

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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 1:30 Cal Row 1:30 Burpees STATION 2 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press STATION 3 1:30...

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