Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 100m Run → 100m Run → 100m Run 10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups 10 DB Hammer Curls → 10 High Pulls → 10 Curl to Press...

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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 75% effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 2 ROUNDS Increasing Effort on Bike in Round...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Plank Hold then… AMRAP 5 Air Squats 5 Up-Downs STATION 2 1:00 Squat Hold then… AMRAP 10...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks (try to clap overhead and behind the back) 5 Jumping ¼ Squats 10 Glute Bridge-Ups 5 Jumping ½ Squats 5 Up-Downs Workout Metcon (AMRAP –...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 12/10 Cal Row MIN 2 – 10 Air Squats + Max Plank Hold then… 1 ROUND 10 Groiners 10 Boot Strap Stretches 10 BB Good Morning...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS… 100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs 8/8 DB Filly Lunges 10 DB Bent Over Rows 10 DB Death March...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with hard effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 3-4 ROUNDS… 100m Row *Legs Only → 100m...

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Tuesday

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 2:00 Max Cal Bike 1:00 Max Push-ups STATION 2 2:00 Max Cal Bike 1:00 Max Box Jumps STATION...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog Immediately into … 8 ROUNDS, :20 ON / :10 OFF Movement 1 & 5 – Air Squats Movement 2 & 6 – High Knees (in place) Movement 3 & 7...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 SA Ring Rows 5 Up-Downs 5/5 DB Deadlift 5 Up-Downs then… 2 ROUNDS 8 Kip Swings 6 Scap Pull-ups 4 Jumping Pull-up w/ negative* Strength...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP… 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance Air Squats 5 Narrow Stance...

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