Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Single Arm DB Strict Press 10 Alt. Step-Overs (w/o weight) 100m Jog Workout Metcon (Time) FOR TIME* 21-15-12-9-6 Dumbbell Strict Press 10-10-10-10-10 DB...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Ring Rows 10 Push-ups or Knee Push-ups 15 Air Squats Into… 2-3 Rounds 100m Run 10 Tuck-ups 8 DB Curl to Press Strength Metcon (No Measure)...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push...

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Saturday

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 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 2 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 3 1:30...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING 5k Run (Time) Max Effort 5k Run1. NOT FOR TIME Run 5k -Rest 5:00- 2. NOT FOR TIME Row 5k *Take both efforts at a moderate, sustainable pace. Get an idea of your pacing...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Burpees 5 Front Rack Lunges (w/ Plate) 7 Plate Ground to Overhead :20 Plate Overhead Hold Workout Metcon (Time) 4 ROUNDS FOR TIME 20/15 Cal. Bike 10...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :45 Slam Ball Movement (change each round) Min 2 – :45 DB Floor Press Options… Slam Ball Slam Ball Lunge Slam Ball Goblet Squat...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES… 10 Alt Lunge w/ Torso Twist 5 Pike Push-ups 7 KB Goblet Squats 10 PVC Pass Thrus Strength Front Squat (1 x 4) ON A...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Push Press (:01 Pause in Dip / :01 Pause in OH) 5 Smooth Burpees Over Bar :30...

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Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Med Ball Front Squat STATION 2 Russian Twist STATION 3 Med Ball Strict Press...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 50m Med. Ball Jog 10 Cal. Row 5 Sit Ups 10 Step-Ups → Box Jumps Workout Metcon (Time) 3 ROUNDS FOR TIME 200m Med Ball Run 15/12 Cal. Row 20 Sit-Ups 15...

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