Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Pull-Ups 2 ROUNDS 5 Kip Swings 5 MedBall Front Squats 5 MedBall Strict Press...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for time) FOR TIME 2000m Row -Rest 2:30- 1000m Row -Rest 2:00- 500m Row -Rest 1:30- 250m Row (Score is Time Each Round) B. 60:00 GPP Warm-up Warm-up...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Scap Push-ups 5/5 SA Ring Rows 10 Push-ups 5 Slam Balls 10 Slam Balls Strict Press Strength Bench Press (5RM) ON A 15:00 RUNNING CLOCK… Build...

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Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 20 Box Jumps *Rest remainder STATION 2 30 Wall Balls *Rest remainder STATION 3 20...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes grab a light DB… EMOM x 6 MINUTES Min 1 — Row (EZ→Mod) Min 2 — 3/3 SA DB Burpee Min 3 — 6/6 BW Lunges Min 4 — Row (Mod→Hard)...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25ft Toe Walks 25ft High Knees 25ft Butt Kickers 25ft Side Shuffle Right 25ft Side Shuffle Left 25ft High Skips 2 ROUNDS 10 Alt Box Step...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (6 MIN CAP) 2-3 ROUNDS 100m Run 12 DB Deadlifts 10 DB Bent Over Row 8 DB Hang Muscle Clean 6 DB KB Swings Strength Power Clean...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (6 MIN CAP) 2-3 ROUNDS 100m Run 12 DB Deadlifts 10 DB Bent Over Row 8 DB Hang Muscle Clean 6 DB KB Swings Strength Power Clean (5-5-5-5) 5-5-5-5 Power Clean...

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Thursday

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 :40 Max DB Deadlift STATION 2 EMOM :40 Max DB Push Press STATION 3 EMOM :20 Max Cal...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs 8 Ring Rows 6 Barbell Strict Press Strength Push Press (6-4-2-6-4-2) 6-4-2-6-4-2 Push Press* *Second set of 6-4-2...

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