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 AMRAP 200m Run STATION 2 AMRAP 30 Double Unders 15 KB Deadlift STATION 3 EMOM 20 Mountain Climbers + 10...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Samson Lunges* 5/5 Moose Antlers** 10 Scorpion Stretch*** 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down Dog...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 50m Shuttle Run 5 Burpee 10 Arm Haulers 10 Tuck-ups 5 Broad Jumps Strength Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 10 Box Dips Min...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 Alt. DB Snatches (50/35) 14 Single DB Lunges* *Hold DB in front rack with both heads of DB touching body...

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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 1:00 DB Push Press 1:00 Box Jumps STATION 2 Moderate Pace Row STATION 3 1:00 DBL DB Snatch...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5/5 SA DB Curl to Arnold Press 8/8 Split Squats → 8/8 DB Farmers Split Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Broad Jumps →...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARMUP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark) Partner Workout Metcon (AMRAP –...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200/150m Row 25 Jumping Jacks 25 Mountain Climbers -into- 2 ROUNDS 10 Lunges –> 10 Jumping Lunges 10 Double DB Deadlifts 10 Double DB Front Squats...

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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 2:00 Max Distance Row 1:00 Max Burpees Over Rower STATION 2 400m Run Rest Remainder STATION 3 2:00 Max...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) 1. 4 ROUNDS FOR QUALITY 3:00 Moderate Pace Bike / 2:00 Easy Pace Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner...

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