Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 Burpees Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 Burpees Strength Push Press (8-6-4-8-6-4) Metcon Metcon (Time) FOR...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations STATION 1 MAX DB Hang Squat Clean & Jerk STATION 2 MAX Weighted Sit-Ups STATION 3 MAX DB Farmer’s...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) 1. ON A 12:00 RUNNING CLOCK… Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :45 Hollow Rocks – :15 Rest – :45 Slam Ball Deadlifts – :15 Rest – :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers – :15 Rest...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 50 Single Unders 12 Reverse Lunges 10 Step-ups 1 ROUND 25 Fast Single Unders 25 High Jump Single Unders 10 Air Squats 8 Box Jumps 1 ROUND 30 Double Unders or 5...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ on the Bike — Flow and Chat it Up!! 2 SETS (w/ Moderate Weight DB) 5/5 DB Single Arm Power Clean 5/5 DB Single Arm Press 5/5 DB...

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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 Row :30 Recovery :30 Max Cal Row :30 Recovery STATION 2 :30 Max Plate Ground...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Single Unders 10 Plank to Pike Up 50m Row – Arms Only Into… 1 ROUND :30 High Single Unders 20 Alt. Plank Shoulder Taps 100m Row – Arms + ½ Slide...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (3:00 Cap) 10 PVC Pass Thrus 5 Inch Worm + Push Up 10 Bootstrappers 10 Tuck-Ups 3 ROUNDS (5:00 Cap) 5 Down & Finish* 5 Elbows High...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 min max) 200m Run 5/5 SA Front Squat 5/5 SA Push Press :15/:15 SA FR Hold Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :45 KB FR Hold MIN 2...

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