Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 10 Rounds of “CINDY”* Immediately into… “T2B FRAN” 21-15-9 Thrusters (95/65)|(65/45) Toes 2 Bar *1 Round of...

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Saturday

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 100m Run Max Russian Twists STATION 2 100m Run Max Slam Ball Thruster STATION 3 100m Run...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift 10 MB Front Squats 10 Alt. Bodyweight Lunges Immediately into … 1 ROUND 100m MB Run 10 MB Cleans 10 MB...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1: 45s Row/Bike/Run/Jumping Jacks Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses Strength...

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Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 15 Box Jump Overs STATION 2 EMOM 15 Wall Balls STATION 3 EMOM 20 Russian KBS STATION 4 EMOM 20 KB Goblet...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) NOT FOR TIME 5k Run -Rest as Needed- NOT FOR TIME 5k Row (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) Grab a barbell! EMOM x 4 MINUTES MIN...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Grab a barbell! EMOM x 4 MINUTES MIN 1- 10 Up-Downs MIN 2- 10 Alt Groaners w/ Twist Then … EMOM x 6 MINUTES MIN 1- 5 Romanian Deadlift (or DB) +...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (w/ KB or Backpack) 2:00 Run, Bike, or Row 8 KB Deadlift 16 Push-up Plank KB Taps 8 Box Step Overs or Alt Jumping Lunges Partner Workout Metcon (Time) PARTNER...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1-2-3-4-5…Etc DB Bent Over Row Bench/Box Step-ups Up Down DB Deadlift (below the knee to stand) Strength Metcon (Weight) 5 SETS 1 Deadlift + 1...

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Thursday

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 Plate OH Hold Max Plate G2OH STATION 2 :30 Hollow Hold Max V-Ups STATION 3 :30 Squat...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row, Bike or Run 8/8 Single DB Crossbody DL** 8/8 Single DB Alt. Hang Snatch 8/8 Single DB Strict Press 16 DB Slides (in plank...

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