Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps :30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug :30 DBL DB OH Hold → :30 Alt. DB Strict...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with hard effort. B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs)...

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Tuesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 AMRAP 1 Up/Down 1 Jump Squat STATION 3 AMRAP 4 Sit-ups 4 Hollow...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 KB...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-Ups “ Workout...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 RKBS 6 Goblet Reverse Lunges 2/2 SA KB Thruster Athletes can keep out their KB’s and run through the below Squat prep! 10 Groiners 10 Cossack Squats...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 at max effort. Do not double up workouts…hit one with...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Push Press STATION 2 Max DB Sumo Deadlift STATION 3 Max Flutter Kicks...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Arms Only Rowing 5 Burpees 8 Alt. DB Deadlifts 1 ROUND 100m Arms + Hips Rowing 5 Burpees 8 Alt. DB Deadlifts + High Pull 1 ROUND 100m Arms + Hips + ½ Pull...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB Burpees...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo...

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