Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 30 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up...

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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 MAX Renegade Row* *RR= DB Row R + DB Row L + Push-Up STATION 2 MAX DB Bent Over Row STATION 3 MAX DB Front...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS: 100m Run (increasing pace) 10 Up Downs 10 Scap Pull Ups 2 ROUNDS: 10 Arm Haulers 10 DB Tempo Strict Press (31X1) 10 Scap Push Ups...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 QUICK ROUNDS 30 Mountain Climbers 15 Sit-ups 10 DB Curl to Press Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (2111) (Score is Weight) Workout Metcon...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 4 Up-Downs w/right hand on DB* :30 Tuck Hold 4 Up-Downs w/left hand on DB 6/6 Single Arm DB Strict Press Into … 1 ROUND 4 Burpee w/right hand on DB 10 Sit-Ups 4...

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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 :30 Plank Hold 1:00 Plank Rotations* *Push-up Plank to Elbow Plank and repeat! STATION 2...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Alt. Groiners 1:00 Bootstraps Into…(8:00 Cap) 2 Quick Rounds 10 Air Squats Narrow Stance 10 Elbow Punches 2 Quick Rounds 10 Air Squats Wide...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Air Squats :30 Burpees :30 Deadlifts :15 Rest Strength Power Clean (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Power Clean *Last seen 11/29/19...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) 1. 3 SETS 800m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure) B. 60:00 GPP...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 MIN CAP) 50m Shuttle Run 8 KB Sumo Deadlifts 8 KB Upright High Pulls 5 Scap Push-Ups + 5 Knee Push-Ups 10 Alt. Bodyweight Lunges Workout Metcon (7 Rounds...

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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 15/12 Cal Row STATION 2 EMOM 5 Burpees over DB + 7 DB Deadlift STATION 3 EMOM 15/10 Cal Bike STATION 4...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS… 20 Arm Circles Forward 20 Arm Circles Back :30 Doorway Stretch (L/R) AMRAP x 8 MINUTES 20 Shoulder Taps 5 Push Up to Pike :20 Pike...

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