Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for calories) FOR MAX CALS* 5:00 Bike -Rest 2:30- 4:00 Bike -Rest 2:00- 3:00 Bike -Rest 1:30- 2:00 Bike *Reset bike before each effort. (Score is Cals...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Shoulder Taps 5 Push-Up to Pike :20 Pike Hold 10 Alt Groiners 2 ROUND :30 Handstand Hold 10 Up-Downs 10 Box Step Ups 10 DB Deadlifts...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 100m Run Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Step Ups 5/5 SA KB Push Press Into… 100m Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Barbell Good Mornings 8 Kipping Swings 8 V-ups or Tuck-ups 8 Barbell RDLs Strength Sumo Deadlift (8-6-4-8-6-4) 8-6-4-8-6-4 Sumo Deadlift* *Second...

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Thursday

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 :30 Double Unders :30 Burpees :30 Double Unders STATION 2 :30 Max Cal Bike :30 Recovery :30...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Up-Downs 10 KB Deadlift 8 Knee Push-ups 8 KB Up-Right Row 6 Burpees 6 KB Sumo DL High Pull Workout Metcon (Time) FOR TIME 500m Row -2:30 HARD CAP- (Score is...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (7:00 CAP) 1 ROUND 10 Scap Pull-ups 10 Knee Push-ups :30 OH Plate Hold 1 Wall Walk 1 ROUND 10 Ring Rows 10 Hand Release Push-ups :30 OH Plate Hold 1 Wall Walk...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) PLAY A GAME! then… 3 ROUNDS 5 Inch Worm + Push-Up 10 KB Sumo DL :20 Jump Rope* 1st Round: Single Unders 2nd Round: Backwards Single Unders...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Cal Row 8 Jumping Squats STATION 2 AMRAP 10 Sit-Ups 10 Box Jumps STATION 3 AMRAP 12 Cal Row 12 Jumping...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing (70/53) 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO)...

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