Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to Chest...

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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 Med Ball Front Squat STATION 2 Russian Twist STATION 3 Med Ball Strict Press...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 20 Pull-ups 30 Push-ups 40 Cal Bike 50 Squats -Rest 3:00 b/t Sets- B. 60:00 GPP Warm-up Warm-up (No Measure) 3 SETS FLOW SQUAT WARM-UP...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Hang From Rig 15 Air Squats 15 Bootstrap Stretches 10 Up-Downs THEN… 2 ROUNDS 8 Ring Rows 8 Plate Deadlifts 8 Plate Front Squats 8 Plate Strict...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 12/10 Cal Bike 30 Singles Unders (RD 1-2)/ Double Unders (RD3) 5 RDL 5 Hang High Pull 5 Hang Muscle Snatch 5 Hang Power Snatch...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank** Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 15 Up-Downs MIN 2 – 25...

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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 10 Burpees STATION 2 EMOM :45 Hard Row + :15 Easy Row STATION 3 EMOM 20 Plate Ground...

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Thursday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Enjoy the reduced volume…hit the class workout or take an additional rest day. B. 60:00 GPP Warm-up Warm-up (No...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jumping Jacks :30 Arm Haulers :30 Lunges -Into- 1 ROUND :30 Burpees :30 Plank Hold :30 Air Squat Strength Bench Press (4×5*) 4×5* Bench Press...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 s/m 10 Alt. Deadbugs 200m Jog 10/10 Split Squats Into … 1 ROUND 1:00 Row @26 s/m 30 Hollow Flutter Kicks 200m Jog 10 Alt. Cossack Squats Workout...

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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 AMRAP 5 Push-ups 10 Air Squats STATION 2 Run 400m STATION 3 AMRAP 5 Box Jumps 10 Hollow Rocks STATION 4 Run...

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