Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20) MIN 2 – MAX Double Unders MIN 3 – MAX Weighted...

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Tuesday

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 Max Air Squat :30 Max Sit-ups STATION 2 1:00 Max KB Swing :30 Max Flutter Kicks...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8/8 Suitcase Deadlift 8/8 Single Arm DB Bent Over Row :20 Hollow Hold → :20 Hollow Body Hang 8/8 Single Arm DB Floor Press 8/6...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 3 Push-ups 5 Ring Rows 7 Air Squats Strength Thruster (3RM) EVERY 1:15 x 7 SETS* 3 Thrusters *Start at a moderate-heavy weight a build to a 3RM...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 10 Slam Ball Deadlifts 20 Toe Taps to Slam Ball (fast high knees, getting toes to tap the slam ball) 10 Slam Ball Ground to Overhead 20 Alt. Plank...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for calories) 3 SETS 4:00 ON / 1:00 OFF Cal Bike *Pedal at a moderate-high pace for ON periods / Pedal at a slow pace for the OFF periods B. 60:00 GPP...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM MIN 1 – 15 Plate Ground 2 OH MIN 2 – 30 Plate Hops STATION 2 AMRAP 15 Cal Bike 7 Push-ups...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds (10:00 Hard Cap) 10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up 10 Strict Press→ 8Push Press→ 6 Push Jerk 1:00 Row (EZ→Mod→Hard)...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 20 Lateral Hops over Bar 12 Lunges → 10 Step-ups → 8 Box Jumps 12 Good Mornings → 10 Deadlifts → 8/8 Elbow Punches 5 Burpees Strength Hang Power...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Extended Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Hollow Rocks 10 Arm Haulers* :20 Legs Only Bike :20 Arms Only Bike :20 Bike (arms + legs) *In a superman...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS OF: 20 Mountain Climbers (knee to elbow) 10 Alt. Groiners 5 Slam Ball Deadlifts 2 ROUNDS OF: 20 Jumping Jacks 10 Toy Soldiers (straight leg kicks) 5 Slam Ball...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (7 MIN CAP) 6/4 Cal Bike 16 Jumping Jacks 12 Air Squats 8 Tuck-ups 4/4 Deadbugs 20″ Duck Walks 10 Good Mornings Strength Metcon (3 Rounds for...

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