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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Sunday

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 10 Wall Ball 20 Russian Twist STATION 2 500m Row Rest 1:00 Max Meters in Time Remaining STATION 3 AMRAP...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder Taps Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES* Max...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 20 Single Unders 10 RKBS 20 Plank Shoulder Taps 10 Up-Downs Strength Metcon (AMRAP – Reps) 3 SETS 15 Box Dips into… MAX DBL KB Strict...

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Saturday

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 1:00 Walking Lunges 1:00 Wall Sit STATION 2 1:00 Push-ups :00 Tuck Hold STATION 3 1:00...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Workout Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS! 25′ Each… Walking Knees to Chest Walking Heel to Butt Toy Soldiers Running High Knees Running Butt Kickers Walking Forward Lunges Bear Crawls...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP X 5 MINUTES P1: Row P2: 30 Mountain Climbers 20 Jumping Jacks 10 Plate Deadlifts Partner Strength Metcon (Weight) 3 SETS P1 – 20 Front Rack...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the Open workout at max effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on...

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