Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on...

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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 Run 400m or Row 500m (plank hold remaining time) STATION 2 Run 400m or Row 500m (plank hold remaining time)...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 10 Wall Balls 10 KB Sumo DL High Pull *Every 2:00 including 3-2-1 go, perform… 40...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Scap Pull-ups 10 Kips Swings 10 V-ups or Tuck-ups 10 Plate Presses 10 OH Plate Lunges Strength Metcon (No Measure) 3 SETS 20 Banded Lat Pull-downs...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Leg Swings (Forward and back) 8/6 Cal Bike 6 Empty Barbell Good Mornings Strength Deadlift (3-3-3-3-3-3-3-3-3-3) EVERY :45 FOR 10 SETS 3...

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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 Max Reps DB Hang Clean & Press STATION 2 Max Cal Bike STATION 3 Max Reps DB Front...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt...

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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 8 Box Jumps 8 Push-ups STATION 2 200m Run then… AMRAP Burpee Box Step-Overs STATION 3 AMRAP 20...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m...

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