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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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) 1. ON A 12:00 RUNNING CLOCK… Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good...

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Wednesday

Crossfit RXD – NC45 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 should be heavier than...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Max Cal Row 1:00 Recovery 1:00 Max Cal Row STATION 2 1:00 Max Double Unders 1:00 Max Lunges 1:00 Max...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 20 Jumping Jacks 8 Box Step-ups -:30 Rest- AMRAP x 2 MINUTES 20 Mountain Climbers 10 Russian KBS -:30 Rest- AMRAP x 2 MINUTES...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (2 Rounds for time) 1. 2 SETS 1 Mile 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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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 20 Jumping Jacks 8 Box Step-ups -:30 Rest- AMRAP x 2 MINUTES 20 Mountain Climbers 10 Russian KBS -:30 Rest- AMRAP x 2 MINUTES 5 Box Jumps 10 Air...

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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 1:00 Plank :30 Mountain Climbers STATION 2 1:00 Bar Hang :30 Ring Rows STATION 3 1:00...

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