Daily Blog – Page 171

Dec 28, 2019 by Coaching Staff 174

Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Row 8/8 SA KB Strict Press 8/8 Single Leg Step Ups* Workout Metcon (Time) 3 ROUNDS FOR TIME 9 Push-Ups 12 KB SDHP 15 Single KB Alt. Step-Ups...

Dec 28, 2019 by Coaching Staff 156

Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 8/8 SA Strict Press 4/4 SA Deficit Push-up 20 Mountain Climbers 8 Banded Shoulder Press Strength Metcon (No Measure) 3 SETS* 10/10 Half...

Dec 28, 2019 by Coaching Staff 153

Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap...

Dec 28, 2019 by Coaching Staff 164

Sunday – REST DAY

Crossfit RXD – Renegade Training View Public Whiteboard

Dec 28, 2019 by Coaching Staff 158

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...

Dec 27, 2019 by Coaching Staff 158

Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Tempo Barbell Good Mornings (33×1) MIN 3 – :45 Plank Strength Deadlift (5-5-5*) 5-5-5* Deadlift...

Dec 27, 2019 by Coaching Staff 177

Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 20 Mountain Climbers 10 Air Squats 5 Arm Haulers* 2 ROUNDS… 20 Jumping Jacks 10 Alt. DB Sumo Deadlifts 5 Sit Ups 2 ROUNDS… 20 Alt. SA DB...

Dec 27, 2019 by Coaching Staff 173

Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds) EMOM UNTIL FAILURE* 2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105) *If you fail before minute 5, rest 1:00 then...

Dec 27, 2019 by Coaching Staff 151

Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5...

Dec 27, 2019 by Coaching Staff 170

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...

Dec 26, 2019 by Coaching Staff 174

Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (8 MINUTE CAP) 200m Run 20 Alt Shoulder Taps 10 Alt Step-ups THEN… 2 ROUNDS 30 Single Unders 5/5 SA KB Deadlifts 5/5 SA RKB Swings 5/5 SA KB BOR Strength...

Dec 26, 2019 by Coaching Staff 143

Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :20 Single Unders 5 Inch Worms 10 Med Ball Front Squat 1 ROUND :20 Fast Singles 20 Mountain Climbers 10 Med Ball Push Press 1 ROUND :20 Double Under/Practice 10...