Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) With a light bumper plate… AMRAP x 5 MIN 10 Plate Deadlifts 10 Plate Push Press 10 Air Squats 10 Bicycle Kicks Workout Metcon (4 Rounds for reps) 4 SETS 1:00 MAX...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 1:00 Bike 10 Samson Lunges (Focus on opening hip flexors) 10 Alt. Scorpion Stretches (Focus on chest/shoulder opening) -quick rest- 1 ROUND… 1:00...

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Saturday

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 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold STATION...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power Clean (135/95) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) Hang Power Clean (135/95)...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (Moderate Pace) :30 Step Ups :30 Russian KB Swing (Light) Right Into… 2 ROUNDS :30 Bike (Hard Pace) :30 Up Downs :30 American KB Swing (Light)...

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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 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 12 MINUTES 12/10 Cal Bike (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 EZ Pace Row 1:00 Groiner...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 EZ Pace Row 1:00 Groiner L + Groiner R + Push-up 1:00 Moderate Pace Row 1:00 Bootstrapper Squats 1:00 Tough...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 Cal Bike 8 Push Ups to Pike 8 Straight Legged Sit Ups Strength Metcon (Weight) 5-5-5-5 Tempo Z-Press (2111) (Score is Weight) Workout Metcon (No...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR TIME (5 MINUTE CAP) 100m Run 5 DB Hang Power Cleans 5 DB Front Squats 5 V-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 100m Run...

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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 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM...

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