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 10 Up-Downs + 10 DB Push Press STATION 2 EMOM Min 1 – Max Cal Bike Min 2 – Max Plank STATION...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for calories) 3 SETS 4:00 ON / 1:00 OFF Cal Row *Pedal at a moderate-high pace for ON periods / Row at a slow pace for the OFF periods B. 60:00 GPP...

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Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 500m (rest remainder) STATION 2 15 Wall Balls Max Burpees STATION 3 15 Cal Bike Max...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Inch Worms + Push-Up 5 Bootstraps 10 PVC Pass Thrus 10 Hollow Rocks -Short Rest then Into- AMRAP x 4 MINUTES 5 Snatch Grip...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike (Increasing Effort) 5/5 Alt. Step-ups 5/5 SA KB DL 5/5 SA KB Swing 5/5 Cossack Squats Strength Metcon (3 Rounds for weight) 3 SETS 10/10 KB...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS OF: 20 Air Squats 10 Up Downs 5 KB Deadlifts Into… 2 ROUNDS OF: 20 Goblet Squats 10 Groiners 5 Russian KBS’s Workout Metcon (AMRAP – Rounds and Reps)...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 10 Toe to Bar 5 Power Snatch (135/95) 5 Overhead Squat 500m Row B. 60:00 GPP Warm-up Warm-up (No Measure) 3...

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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 40 Double Unders then… AMRAP 20 Alt. Lunges 10 DB Push Press STATION 2 40 Double Unders then… 20...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00): 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jumping Jacks :30 Mountain Climbers :30 Up-Downs :30 Good Mornings -into- TABATA (8 ROUNDS :20 ON/:10 OFF) ROUND 1&2 – Single Unders ROUND...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 6/6 SA Sumo Deadlifts → 12 Alternating SA DB Sumo Deadlift High Pulls 8/8 SA DB Push Press → 16 Alternating Lunges 100m Jog → 100m Run Workout Metcon...

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