Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Push-ups 10 Air Squats STATION 2 Run 400m STATION 3 AMRAP 5 Box Jumps 10 Hollow Rocks STATION 4 Run...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Clean & Jerk. B. 60:00 GPP Warm-up Warm-up (No Measure)...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (EZ Pace) 5 Burpees 30 Double Unders Then… With an empty barbell or PVC Pipe… 2 SETS 10 Good Morning 10 Alt Forward Lunges (:01 Pause in bottom) :15 Glute...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Slam Ball Deadlifts + 5 Slam Ball G2OH 5/5 Single Arm Ring Row 5 Scap Push-Ups + 5 Knee Push-Ups Workout Metcon (Time) FOR TIME 3-6-9-12-15-18-21 Slam Ball...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt...

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Tuesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Row or Bike for Distance STATION 2 1:00 DB Step-Ups :30 DB Front Rack Hold STATION 3 Row...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for time) 4 SETS 600m Run 200m EZ Jog 400m Run -Rest 1:00 b/t Sets- *Think of each run portion at a moderate, consistent pace then transition to an EZ...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Run or Bike, EZ Pace then right into… AMRAP x 3 MINUTES 3 Push-ups (:01 Pause at top of Plank) 3 Ring Rows 3/3 Reverse Lunges Strength Metcon (No Measure)...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Up-Downs → Burpees MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges MOVEMENT 3 – DB Deadlifts → Bent...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 5/5 Single Arm DB Front Squats 5 Tall Planks to Down Dog 5/5 Single Arm DB Push Press 5/5 Moose Antlers 5/5 Single Arm DB Thrusters 100m Jog Workout...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 10 Up-Downs + 10 DB Push Press STATION 2 EMOM Min 1 – Max Cal Bike Min 2 – Max Plank STATION...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Amrap 5 minutes: 100 meter run 5 burpees 10 rkb swings (workout weight) 15 air squats “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2...

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