Daily Blog – Page 141

Oct 3, 2019 by Coaching Staff 131

Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 8 Burpees 8 DB Curl to Press 30 Mountain Climbers Strength Bench Press (5-5-5-5-5) 5-5-5-5-5 Bench Press* *Increase weight each Set. Keep...

Oct 2, 2019 by Coaching Staff 131

Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21×1)*...

Oct 2, 2019 by Coaching Staff 133

Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:30 Bike (Moderate Pace) :30 Tuck Hold :30 Arch Hold 8/8 Single Arm DB Thruster (Light/Moderate) Workout Metcon (4 Rounds...

Oct 2, 2019 by Coaching Staff 116

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 Run 400m… Rest Remainder STATION 2 2:00 Max Sit-ups… Rest 1:00 STATION 3 2:00...

Oct 2, 2019 by Coaching Staff 127

Thursday – REST DAY

Crossfit RXD – Renegade Training View Public Whiteboard

Oct 2, 2019 by Coaching Staff 139

Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike (EZ→ Mod → Hard) 8/8 SA RKBS → 10 RKBS → 12 KBS 10 Scap Pull-ups 15 Banded Face Pulls 20 Plank Shoulder Taps Strength Metcon (No Measure) EMOM x 10...

Oct 1, 2019 by Coaching Staff 161

Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (INCREASING EFFORT) :40 Run, Row, Bike 10 WB Box Step-overs 10 Wall Ball Deadlifts 10 Wall Ball Thrusters Strength Back Squat (5-5-5-5-5-5-5-5-5-5) EMOM x 10...

Oct 1, 2019 by Coaching Staff 131

Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH...

Oct 1, 2019 by Coaching Staff 109

Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain Climbers Workout Death Row (AMRAP – Rounds) EMOM x 20...

Oct 1, 2019 by Coaching Staff 133

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 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row...

Oct 1, 2019 by Coaching Staff 134

Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR RECOVERY* 10:00 Run 10:00 Bike 8:00 Run 8:00 Bike 4:00 Run 4:00 Bike *Goal is to maintain same pace throughout entire workout. B. 60:00 GPP...

Sep 30, 2019 by Coaching Staff 158

Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 10 Shoulder Press 30 Single Unders → 20 Double Unders or 5 Single Single...