Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 DB Deadlifts 10 DB Hammer Curls 10 DB Strict Press Into… 2 ROUNDS 100m Run 10 DB Hang Power Cleans 10 DB Push Press Strength Hang Power Clean...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 1. 5 SETS 400m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) Metcon (No Measure) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure)...

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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 Max Cal Row Top of every minute- 5 Box Jumps STATION 2 Max Cal Bike Top of every minute- 5 Burpees STATION 3...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) ON A 12:00 RUNNING CLOCK… 2 ROUNDS 1:00 Bike 10 Tempo Push-ups (31×1) 10/10 Single Arm Tempo DB Floor Press (3331) 10/10 Single Arm...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (2:00 CAP) :30 Single Arm DB Front Rack Carry/Arm 10 Up-Downs 10 Air Squats :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) :30 Single Arm DB Overhead Carry/Arm 10...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (:20 ON/ :10 OFF) MVMNT 1 – Cal Bike MVMNT 2 – Air Squats -Into- 3 ROUNDS (:20 ON/ :10 OFF) MVMNT 1 – Cal Bike MVMNT 2 – Push-ups...

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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 EMOM 14 Up-Downs STATION 2 EMOM 20 Jumping Squats STATION 3 EMOM 20 Sit-Ups

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. B. 60:00 GPP Warm-up Warm-up (No...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Alt. Step-ups 8 Up-Downs 8 Deadlifts Strength Metcon (7 Rounds for weight) EVERY 1:30 FOR 7 SETS 1 Above the Knee Power Clean + 1 Below the Knee...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (10 MIN CAP) :30 High Knees :30 Butt Kicks 10 Scap Pull Ups 5 Cat/Cows 10 Good Mornings 5 Tempo DL (3331) Strength Deadlift (Heavy...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (:45 ON // 15 OFF) MVMT 1 – Burpees -:15 Rest- MVMT 2 – Row -:15 Rest- MVMT 3 – Knee Push-Ups -:15 Rest- MVMT 4 – KB Sumo Deadlifts -:15...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body. (No...

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