Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) 1. 4 ROUNDS FOR QUALITY 3:00 Moderate Pace Bike / 2:00 Easy Pace Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front...

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Friday

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 10 Jumping Lunges 10 Russian KB Swing STATION 2 EMOM 15 Up-Downs STATION 3 AMRAP 10 Jumping Lunges 10...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats (:01...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-up 2 ROUNDS* 200m Run 20 DB Hang Jump + Shrug 30 Alt. Lunges *Partners will go on the 200m Run together. They can split the work in any way, in any order!...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Easy Row → :30 Moderate Row → :30 Hard Row 10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS :30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows :30...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike at easy pace 3 ROUNDS… 10 Bootstrap Squats 8 Up Downs 6 BB Good Mornings 4 Inch Worms 2 Push Up to Pike *Hold bottom of squat...

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Thursday

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 1:00 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 30 Jumping Jacks (clap overhead & behind the back) 10 Scap Push-Ups :30 Single-Unders 10 Alt. Plank Marches (refer to teaching section) :30 Single-Unders w/higher...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners → 10 Boot Strap Stretches 20 Air Squats → 15 Jumping Air Squats 20 Lunges → 12 Alt. Step-ups Strength Back Squat (4-4-4-4-4-4-4) EVERY 1:15 x 7...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds, graduating in difficulty… 1 Min Row (Easy → Mod → Hard) 10 Step Up → Low Box Jump → Higher Box Jump 10 MB Push Press → MB Thruster →...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME* Run 2 Mile 75 Cal Bike 2k Row -No Rest b/t Movements- *Approach at a sustainable pace for each movement – 70% effort. B. 60:00 GPP...

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