Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 6 T Push-ups with :02 Pause in the T Position* 8 Barbell Strict Press 10 Lateral Jumps Over Bar * T Push-up is a normal Push Up, finishing with one...

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Thursday

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 1:30 Max Distance Row 1:30 Recovery Row STATION 2 AMRAP 20 Lunges 10 DB Strict Press...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 9 Plate Deadlift 7 Up-Downs 5 Bootstrap + Inchworm 1 ROUND 9 Plate Press 7 Plate G2O 5 Burpees 1 ROUND 7 BB Good Mornings 7 Behind Neck...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (7 MIN CAP) 20 Jumping Jacks 10 Broad Jumps 5/5 Single Leg Step-ups 5 Inch Worms Workout Metcon (Time) 10 ROUNDS FOR TIME 6 Up-Downs 8 KB Sumo...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Slam Balls 10 Air Squats w/ :02 pause in the bottom 5 Slam Balls 10 Lunges 20 Mountain Climbers Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back...

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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 15 Slam Balls STATION 2 EMOM 30 Double Unders STATION 3 EMOM 15 Wall Balls STATION 4 EMOM 30 Double...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Dedicated Hip Work Prior to Back Squat (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1-2-3…and so on Up-Down Ring Row Air Squat Strength Metcon (Weight) EMOM x 6 MINUTES 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Alt. Supermans 10 Cossack Squats 2 ROUNDS 1:00 Bike 10 Right and Left Banded Side Steps* 5 BB Kang Squats *Place band...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 DBL DB Sumo Deadlifts 8 DB Strict Press 16 Bodyweight Reverse Lunges 24 Single-Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 8 DBL...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 2:00- 3 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 1:00- 2 ROUND FOR...

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