Daily Blog – Page 151

Dec 16, 2019 by Coaching Staff 142

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...

Dec 16, 2019 by Coaching Staff 130

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...

Dec 16, 2019 by Coaching Staff 136

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...

Dec 15, 2019 by Coaching Staff 165

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...

Dec 15, 2019 by Coaching Staff 129

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...

Dec 15, 2019 by Coaching Staff 137

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)...

Dec 15, 2019 by Coaching Staff 130

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...

Dec 15, 2019 by Coaching Staff 126

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...

Dec 14, 2019 by Coaching Staff 145

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...

Dec 14, 2019 by Coaching Staff 135

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...

Dec 14, 2019 by Coaching Staff 126

Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB...

Dec 14, 2019 by Coaching Staff 144

Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 8/6 Cal Bike 10 PVC Pass Thrus 10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps 10 Lunges → 10 Jumping Lunges → 10 Barbell Back...