Sunday

Crossfit RXD – NCBURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch + 10 Sit-ups STATION 3 AMRAP 5 DB...

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Sunday

Crossfit RXD – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 Burpees 10 RKBS (workout weight) 15 Air Squats Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) Start off with a 2 minute run, row, or bike then… Play a game! Strength Hang Power Clean (1×3) 12 MINUTES TO BUILD TO… Heavy Set of 3 Hang Power Clean...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up Warm-up (No Measure) 2 ROUNDS EACH P1: 10 (Bear Hug) Slam Ball Alt. Lunges 10 Cat/Cows 20 Russian Twists w/slam ball P2: Easy Pace → Moderate Pace (2nd round) Partner Workout Metcon...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s GPP Session for Part C. B. 60:00 GPP...

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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 400m Run… Rest Remainder STATION 2 30 DBL DB Snatch… Rest Remainder STATION 3...

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8/31/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) EMOM x 20 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 –...

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Saturday

Crossfit RXD – NC COMPETE View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s GPP Session for Part C. B. 60:00 GPP Warm-up...

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Saturday

Crossfit RXD – NCBURN 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 400m Run… Rest Remainder STATION 2 30 DBL DB Snatch… Rest Remainder STATION 3 30...

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Saturday

Crossfit RXD – NC60 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 (30×1) 4 Burpees Strength...

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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...

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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...

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