Saturday

Crossfit RXD – NC45 View Public Whiteboard Extended Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 PVC Good Mornings 10 Alt. Lunge + Twist 10 KB Sumo Deadlift 10 Toe Touches Strength Metcon (3 Rounds for weight) EVERY 3:00 FOR 3...

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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 1:00 Max Cal Bike 1:00 Recovery STATION 2 Max Double Unders STATION 3 1:00 Max Box Jumps...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 500m Row -Rest 4:00 b/t Efforts- (Score is Time for Each Set) Metcon (No Measure) NOT FOR TIME 2000m Row (EZ Pace) (No Measure) B...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 Minutes 10 Scap Push-Ups 5 Inch Worms + Push-Ups 10 Groiners + Twist -Quick Rest- AMRAP x 3 Minutes 12 Reverse Lunges 10 MedBall...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP Stations (1:00 ON//:20 OFF) Station 1: MAX Cal. Bike -:20 Rest- Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press -:20 Rest- Station 3: Alt...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – Slow Scap Push-ups Min 2 – Lunges Min 3 – Push-ups (21X1)* Min 4 – Step-ups Min 5 – Burpees Min 6 – Box...

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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 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 2 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 3 AMRAP 6...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 3 SETS ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…40 DB Push Press (50/35) ON 2:00 CLOCK…AMRAP of 30 Double Unders + 10...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER GENERAL WARM-UP IN TEAMS OF 2… 60 Cal Bike (alt. every 10 cals) While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges Into… 2...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 25’ Walking Quad Stretch 5 Air Squats + 10 Step-Ups 25’ Walking Lunges 5 Air Squats + 10 Step-Ups 25’ High Knees 5 Push Ups + 5 Ring Rows 25’ Butt...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row 10 Groiners 8 Lunges 6 Tempo Air Squat (2121) 1 ROUND 1:00 Row 10 MB Push Press 8 MB Overhead Lunges 6 Tempo MB Front Squat (2121) Strength Front Squat...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a...

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