Thursday

Crossfit RXD – NC45 View Public Whiteboard Extended Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges :30 Single Under 10 Air Squats :30 Deadbugs Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 8 Back Squats (Building) MIN 2...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Groiners 10 Reverse Lunges 10 Forward Lunges 1 ROUND 1:00 BIKE 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats Workout Metcon (Time)...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Run/Bike (increase pace every :30) Into… 2 ROUNDS* 10 Romanian Deadlift 8 Hang Muscle Cleans 6 Front Squats 4 Strict Press 2 Push 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 EMOM :40 Max Push-Ups STATION 2 EMOM :40 Max Ring Rows STATION 3 EMOM :40 Max Cal Row STATION 4 EMOM :40 Max...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 35-25-15-25-35 Cal Row Cal Bike (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Row/Run/Bike (increase pace every :30) Into… 2...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) :20 ON / :10 OFF x 9 SETS MVMNT 1 – DB Deadlifts MVMNT 2 – Ring Rows MVMNT 3 – Mountain Climbers Strength Metcon (Weight) 4 SETS 7-10 Tempo Wide Grip...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) QUICK MOVEMENT FLOW (3:00) 3 SETS 15 Jumping Jacks 10 Squats w/ Twist & Reach (alternating twist each time) 5 Groiner L + Groiner R +...

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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 30 DB Thrusters 30 V-Ups Rest Remainder STATION 2 30 DBL DB Swings 30 Sit-Ups Rest...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 8 Alt. DB Snatch (50/35) 6 DB Box Step-Ups (24/20)* 24 Double Unders *Hold DB on either shoulder or in...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second...

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