Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Round 1 1: Bike Easy-Mod 2: Slam Ball Deadlifts 3: Samson Lunges Round 2 1: Bike Mod-Fast 2: Slam Balls 3: Slam Ball Lunges Strength Metcon (AMRAP...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 100m Run Into… 1 ROUND 10 KB Deadlift 5/5 KB Strict Press 10 Glute Bridges 5 Broad Jumps 1 ROUND 10 KB Swings 5/5 KB Push Press 5 Burpee Broad Jumps Workout Metcon...

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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 MAX Box Jumps STATION 2 MAX Cal Bike STATION 3 MAX Push-Ups STATION 4 MAX Cal...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 10/8 Cal Row 10 Air Squats 10 Groiners 8 Lunges 8 Jumping Squats Strength Front Squat (5-5-5-5) 5-5-5-5 Tempo Front Squat (2111) (Score is Weight)...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for distance) FOR MAX METERS* 5:00 Row -Rest 2:30- 4:00 Row -Rest 2:00- 3:00 Row -Rest 1:30- 2:00 Row *Reset rower before each effort. (Score is Meters...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Med Ball Deadlift 5 Med Ball Front Squat 10 Bodyweight Reverse Lunges 20 Plank Med Ball Taps Workout Metcon (Time) 8 ROUNDS FOR TIME 10 Med. Ball...

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Thursday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Slam Balls 20 Slam Ball Lunges STATION 2 AMRAP 10 Slam Ball Push Press 20 Double...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike (Easy Pace) 3 ROUNDS… 10 Alt Box Step Ups (20″) 10 KB Deadlifts 10 Sit Ups 1:00 Bike (Hard Pace) Workout Metcon (5 Rounds...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (5 MINUTE CAP) 1 ROUND 100m Run 10 KB DL 10 KB High Pull 10 Wall Ball Front Squat 1 ROUND 100m Run 10 KB SDHP 10 Wall Ball Thrusters 10 Step-ups Strength Sumo...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (2 MIN CAP) 5 Bodyweight Kang Squats* 10 Alt. Groiners w/twist 20 Mountain Climbers *Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning...

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