Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Row, Bike or Run 8 Squat Therapy (or slow Air Squats) 8 Tuck-Ups 8 Scap Push-Ups :10 Bottom of the Ring Row Hold (or :20 plank) :10 Top of the Ring Row Hold...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope) 10 DB Suitcase Reverse Lunges 5/5 Single Arm DB Bent Over Row 100m Run Strength Metcon (Weight)...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Bent Over Rows 8 Up-Downs 8 Plate/ DB Press Presses :30 Plate/ DB Overhead Hold Strength Metcon (Weight) 3 SETS 10 Strict Press (Light) 1:00 OH Barbell...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP (in teams of 2…) 2 ROUNDS EACH IN EACH PART* PART A… P1 COMPLETES… 3 Inchworms + Push Up 3 Burpees 3/3 Bodyweight Lunges...

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Sunday

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 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike :30 Recovery STATION 2 :30 MAX Burpee Box...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Bike 10 Lunges or Squats 10/10 Single DB Strict Presses* *As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 SA DB Deadlift 100m Run 5/5 SA DB Hang Power Clean 200m Row 10 Alt. DB Snatch 200m Bike Workout Metcon (Time) 2 ROUNDS FOR TIME 400m Run 10 DB Deadlifts...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) QUICK MONO WARM-UP 3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard) Then… TOOMEY SNATCH WARM-UP 2 ROUNDS* 5 Inch worms 5...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* 40 Cal Bike 40 Push Press (135/95) 40 Burpees Over Bar 40 Front Rack...

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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 2 DB Up-Down DL 4 DB Strict Press 6 DB DL STATION 2 AMRAP 2 DBL DB G2OH 4 DB Push Press 6 DB DL STATION...

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3010 E La Palma Ave, Anaheim, CA 92806