Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC)...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (6:00 CAP) 50 Single Unders 20 Box Step-overs 50 Single Unders 10/10 Single Leg DB Deadlift 50 Single Unders 20 DBL Hammer Curls Strength Deadlift...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 strokes/minute 10 Bodyweight Romanian Deadlifts* :30 DBL KB Front Rack Hold 1 ROUND 1:00 Row @28 strokes/minute 10 DBL KB RDLs** :30 DBL KB Front...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with hard effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull 8 Alt. Step-Overs (no weight) 4/4 Moose Antlers :30 Tuck Hold 2:00 Rest … explain the DBL DB Snatch...

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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 Max Meter Row STATION 2 Box Step-Ups STATION 3 Max Meter Row STATION 4 Box Step-Ups

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (8:00 CAP)* 10 Scap Push-ups → 10 Push-ups :30 OH Plate Hold 10 Up-Downs → 5 Burpees :30 HS Hold or Wall Walk Hold Strength Metcon (Weight) EMOM x 8 MINUTES...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.3 at max effort. Do not double up workouts…hit one with...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND of :40 Work // :20 Rest Movement 1: Medicine Ball Front Squats Movement 2: Scap Push-Ups Movement 3: Medicine Ball Push Press (to a target) Movement 4: Row...

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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 AMRAP 10 DB Ground to OH 10 Sit-ups STATION 2 EMOM 10 Burpees STATION 3 AMRAP 10 DB Front Rack Lunges 10...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Row Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements… – Superman Rocks...

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