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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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Distance) E2MOM x 16 MINUTES MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row* MIN 3 & 4 — Max Distance HS Walk *DB Box Step-Overs...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 5/5 SA Russian KB Swings 5 Burpees Strength Push Press (8-6-6-4) 8-6-6-4 Push Press (Score is Weight) Workout Metcon (3 Rounds for...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND: 50 Jumping Jacks 5 Inch Worms 5 Up Downs 2 ROUNDS: 25 Single Unders 20 Mt. Climbers 5/5 Single Arm KB Strict Press (light weight) Workout Metcon (AMRAP –...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Pull Ups 10 Alt. Deadbugs 30 Single Unders Into… 1 ROUND 8 Ring Rows 8 V-Ups 20 Single/Single/Doubles OR High Single Unders Into… 1 ROUND 6...

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Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 200m Row 100m Run 10 Ring Rows STATION 2 AMRAP 200m Row 100m Run 15 Wall Balls STATION 3 AMRAP 200m Row...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Grab a partner and a Barbell! 1 ROUND EACH… P1: AMRAP of… 5 Push-Up to Pike 10 Alt. V-Ups 15 Air Squats P2: Run 400m When P2 returns from...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd...

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