Monday

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 DBL DB Ground to OH STATION 2 Burpee over DB STATION 3 Box Step-Ups STATION 4 Cal...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 10 Lunges 20 Jumping Jacks 10 Air Squats Strength Front Squat (2×4) ON A 15:00 RUNNING CLOCK… Front Squat 1×8...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Cal. Row 6/6 Single Arm KB Suitcase DL 6/6 Single Arm Ring Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 4-8-12-16… Cal Row...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 25 Cal Row 15 TTB 25 Box Jumps (24/20) 15 HSPU -Rest 1:00 b/t Sets- *Take the row at a 70-80% pace. Reps on the gymnastics...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS OF… 20 Mountain Climbers 15 Air Squats 10 Step Ups/Box Jumps 5 Up Downs 2 ROUNDS OF… 100m Run 10 PVC Pass Throughs 8 Behind...

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Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM MIN 1 – Max Pull-ups or Ring Rows MIN 2 – Max Box Dips or Push-ups...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Single Arm DB Strict Press 10 Alt. Step-Overs (w/o weight) 100m Jog Workout Metcon (Time) FOR TIME* 21-15-12-9-6 Dumbbell Strict Press 10-10-10-10-10 DB...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Ring Rows 10 Push-ups or Knee Push-ups 15 Air Squats Into… 2-3 Rounds 100m Run 10 Tuck-ups 8 DB Curl to Press Strength Metcon (No Measure)...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push...

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Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 2 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 3 1:30...

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