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 20.1 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) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Mountain Climbers 10 DB Deadlifts STATION 2 AMRAP 40 Double Unders 10 DB Push Press STATION 3 AMRAP...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3-5 Minutes of Foam Rolling then… AMRAP x 5 MINUTES 10 Glute Bridges (pause :01 at the top) 10 Barbell Elbow Punches (5/arm with empty...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing :20 Single Unders → :20 High Jumps → :20 Double Unders :20 Fast Single...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike @ Moderate Pace :30 Easy, recovery pedal -REST :30- 2 ROUNDS :30 Air Squats :30 Rest :30 Single DB Squats (light weight) -REST :30- 1 ROUNDS :30...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Russian Swings 10 Jumping squats 50ft* High Knees → Butt Kicks → 100m Run Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 20 KB Sumo Deadlift...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 30/20 Cal...

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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 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3… AMRAP x 2 MIN P1 –...

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Open WOD 20.1

Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 8 ROUNDS* (TABATA Style :20 on/:10 off) Rounds 1 & 2: Plate Deadlifts Rounds 3 & 4: Shoulder Taps Rounds 5 & 6: Plate Press Rounds 7 & 8: Up-Downs...

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