Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 30’ Walking Knees to Chest 30’ Walking Quad Stretch 30’ Walking Lunge 30’ Walking Quad Stretch 30’ Toy Soldiers 200m Run 1...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* ROUND 1: 1 – 45s Lunges 2 – 100m Run + Max Bicep Curls *Progress in ROUND 2 1 – 45s Suitcase Lunges 2 – 100m Run + Max DB...

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Saturday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10...

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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 250m Row 10 Hollow Rocks 10 DB Lunges STATION 2 AMRAP 15/12 Cal Bike 10 Ring Rows 10 DB DL STATION 3...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body. (No...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 ROW/BIKE/RUN (Increase pace every :15) Into… 4 ROUNDS (:20 work, :10 rest) MOVT 1 — Up-Downs MOVT 2 — Inch-Worms (no Push-Up) Into … 4 ROUNDS (:20...

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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 DB Push Press STATION 2 Max Box Jump STATION 3 Max Cal Row STATION 4 Max KB...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 5k Run -Rest as Needed- NOT FOR TIME 5k Row (Score is Time for Run) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 ROW/BIKE/RUN (Increase pace...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME: (5 MINUTE CAP) 1 Round 1:00 Run/Bike 12 Up Downs 10 Push-ups 10 Tuck-ups :30 Push-up Plank 1 Round 1:00 Run/Bike 12 Burpees 10 Push-ups 10 Tuck-ups :30 Elbow...

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Friday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON / :10 OFF) Jump Rope* *Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc Into … 2 ROUNDS 10...

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