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 Max Cal Bike STATION 2 Max DBL DB Swing (eye-level) STATION 3 Max Burpees Over DBs...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 8 ROUNDS (:20 ON/ :10 OFF) R1-R2: Single Unders R3: High Jump Single Unders R4: Fast Wrist Single Unders R5: Penguin Taps R6: Single Single Double Under R7-R8: Double...

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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 Max Cal Row STATION 2 AMRAP 5 Up-Downs 10 Mountain Climbers STATION 3 Max Cal Row STATION...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/6 Cal Bike 5 Inchworms + Push-Up 10 Plank Walkouts* 10 DBL DB Curl to Press 10 DB DL *Plank Walkout: Starting on Hands in...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6 Cal Bike 6 Up-Downs 6 Box Step Overs 6 Alt. Lunges Strength Metcon (Weight) 3 SETS 8/8 Half Kneeling Landmine Press 12 DB Bent Over Row -Rest 1:30...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6 Cal Bike (Begin at an easy pace then increase each round) 8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge) 10 Tuck-Ups 12...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 400m Team Run…leave no athletes behind! Run as a group. into… 3 SETS 5/5 Single Arm KB Suitcase DL (workout weight) 5 Romainain DL (little...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING 30 Muscle-Ups (Time) 30 muscle-ups for timeEvery time you break, 10/8 cals on the bike. B. 60:00 GPP Warm-up Warm-up (No Measure) Grab a Partner and a Wall Ball...

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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 2:00 Max Jump Rope Rest 1:00 2:00 Max Jump Rope STATION 2 2:00 Max Air Squat Rest 1:00 2:00 Max Air Squat...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) Buy In: 250m Row 2 ROUNDS: 10 DB Hammer Curls 10 DB Upright Rows 10 DB Strict Press 10 DB Triceps Extension Buy Out: 200m Run Strength Metcon (No Measure) EMOM x 9...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND of Line Drills 25’ Walking Quad Stretch (with hands, pull one heel towards the glute) 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Single Foot Hop...

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