Daily Blog – Page 221

Aug 30, 2019 by Coaching Staff 209

Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MIN… 30 Single Unders 10 KB Deadlifts 10 American KB Swings 10 Air Squats Strength Metcon (3 Rounds for weight) 3 SETS 7 TNG Deadlift (Heavy) 1:00...

Aug 30, 2019 by Coaching Staff 207

Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL DB Bicep Curl to Strict Press MIN 2 – 20 Sit-Ups MIN 3 – 12 Single DB Alt. Box Step-Ups MIN 4 – 40...

Aug 29, 2019 by Coaching Staff 334

Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Strict Press 5 Kip Swing + Knee Up (dynamic swing) :30 Walking Rest Warm-up (No...

Aug 29, 2019 by Coaching Staff 186

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...

Aug 29, 2019 by Coaching Staff 179

Wednesday

Crossfit RXD – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups...

Aug 29, 2019 by Coaching Staff 201

Wednesday

Crossfit RXD – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (No Measure) AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Strict Press 5 Kip Swing + Knee Up (dynamic swing) :30 Walking Rest Warm-up (No...

Aug 29, 2019 by Coaching Staff 239

8/30/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings...

Aug 29, 2019 by Coaching Staff 191

Friday

Crossfit RXD – NCBURN 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...

Aug 29, 2019 by Coaching Staff 184

Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 5 Barbell Good Mornings 5/5 Barbell Single Leg RDLs 20 Shoulder Taps 5 Push-ups 2 Wall Walks Strength Metcon (Weight) EMOM X 14 MINUTES MIN 1 –...

Aug 29, 2019 by Coaching Staff 194

Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Plate Ground to Overhead 15 Air Squats 20 Plate Hops Workout Metcon (Time) FOR TIME 21-15-12-9-6 DB Hang Squat Cleans Up-Downs -12:00 Time Cap...

Aug 28, 2019 by Coaching Staff 193

Thursday – REST DAY

Crossfit RXD – Renegade Training View Public Whiteboard

Aug 28, 2019 by Coaching Staff 192

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...