Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 5 KB Deadlift + Up Down* 10 Ring Row Scap Retractions 5/5 Ring Row 10 Plank Jacks Strength Metcon (Weight) 3 SETS 10 DB Renegade Row 1:00 Plank...

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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 Max Distance Run, Bike or Row STATION 2 AMRAP 4 DB Lunges 4 DB Hang Power Clean STATION 3...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. 60:00 GPP Warm-up Warm-up (No Measure) Class 400m jog (or 2:00 bike/row if cannot...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the Open workout at max effort. B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 4 PVC Passes 4 Below...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 4 MINUTES :30 Bike (Moderate Pace) 10 PVC Push Press with Back Against The Wall :20 Mountain Climbers Workout Metcon (No Measure) AMRAP x 10 MINUTES 12/10 Cal...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 3 Inch Worms 5/5 Half Kneeling Shoulder Presses 7/7 Single Arm DB Bent Over Row 9/9 Single Arm Push Press Strength Push Press (4-4-4-4-4-4-4-4-4-4)...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Game Time! Then… 2 ROUNDS… 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats 10 Groiners with...

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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 4 DB Alt. Snatch 4 Push-ups STATION 2 400m Run then… Max Hollow Hold STATION 3 AMRAP 4 DB Alt...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (5 MINUTE CAP) ROUND 1: :30 Row (Arms only) 5/5 Single Arm Ring Rows 10 Tempo Air Squats (33×1)* ROUND 2: :30 Row (Legs only) 5/5 Single Arm Ring...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. V-ups 10 Good Mornings 10 RKBS 10 Step-ups/overs Strength Deadlift (4-4-4-4-4-4-4-4-4-4) EMOM x 10 MINUTES 4 Deadlifts* *Increase weight...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Class 400m jog (or 2:00 bike/row if cannot run)! Then… 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch Worms Workout Filthy...

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