Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 8/8 SA DB Arnold Press → 8/8 SA DB Push Press → 8/8 SA DB Push Jerk 8/8 SA Ring Row → 8/8 SA Bent Over Row → 8/8 Seesaw Row 8/6 Cal Row (Easy) →...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Push-ups 10 Air Squats STATION 2 Run 400m STATION 3 AMRAP 5 Box Jumps 10 Hollow Rocks STATION 4 Run...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Clean & Jerk. B. 60:00 GPP Warm-up Warm-up (No Measure)...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (EZ Pace) 5 Burpees 30 Double Unders Then… With an empty barbell or PVC Pipe… 2 SETS 10 Good Morning 10 Alt Forward Lunges (:01 Pause in bottom) :15 Glute...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Slam Ball Deadlifts + 5 Slam Ball G2OH 5/5 Single Arm Ring Row 5 Scap Push-Ups + 5 Knee Push-Ups Workout Metcon (Time) FOR TIME 3-6-9-12-15-18-21 Slam Ball...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt...

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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 Row or Bike for Distance STATION 2 1:00 DB Step-Ups :30 DB Front Rack Hold STATION 3 Row...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for time) 4 SETS 600m Run 200m EZ Jog 400m Run -Rest 1:00 b/t Sets- *Think of each run portion at a moderate, consistent pace then transition to an EZ...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Run or Bike, EZ Pace then right into… AMRAP x 3 MINUTES 3 Push-ups (:01 Pause at top of Plank) 3 Ring Rows 3/3 Reverse Lunges Strength Metcon (No Measure)...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Up-Downs → Burpees MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges MOVEMENT 3 – DB Deadlifts → Bent...

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