Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Alt. Supermans 10 Cossack Squats 2 ROUNDS 1:00 Bike 10 Right and Left Banded Side Steps* 5 BB Kang Squats *Place band...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 DBL DB Sumo Deadlifts 8 DB Strict Press 16 Bodyweight Reverse Lunges 24 Single-Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 8 DBL...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 2:00- 3 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 1:00- 2 ROUND FOR...

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Tuesday

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 Max Cal Bike or Row :30 Rest :30 Max Cal Bike or Row STATION 2 AMRAP 5 Box Jumps 5 KBS...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 Burpees Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10-15 SA DB Bench Press (R) MIN 2 – 10-15 SA...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8/6 Cal Bike 8 Up-Down Step Ups 10 Good Mornings Into… 3 ROUNDS w/ empty barbell 5 RDLs 5 Hang Muscle Cleans 5 Hang Power Cleans...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (Increase pace & weight in 2nd round) :30 Bike 10 DBL KB RDLs (lower to hang position) :30 DBL KB Front Rack Hold 10 DBL KB Suitcase Deadlifts Workout...

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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 Min 1- 20 Alt DB Snatch Min 2- 20 Sit-Ups STATION 2 AMRAP 10 Burpees Over DB 10 Single DB Front Squats...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 5 SETS 40/35 Cal Bike -Rest 4:00 b/t Sets- (Score is Each Round for Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Alt. Crossovers :30 Alt. Scorpions :30 Alt. Spiderman Lunges...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EVERY 2:00 FOR 4 SETS* :30 Single Unders :30 Forward Lunges :30 Good Mornings SET 2 :30 Fast Singles :30 Reverse Lunges :30 Leg Swings SET 3 :30 High Jumps :30 Air...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm Ring Rows 20 Alt. Groiners 20 Alt. Plank Shoulder Taps 10 Up-Downs 10 Air Squats @32X1 10 Burpees Workout Metcon (4 Rounds for reps) EMOM x 4...

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