Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 10 Air Squats 6/6 SA Ring Row Strength Metcon (6 Rounds for weight) EVERY 1:30 x 6 SETS 1 Hang Power Clean + 1 Power Clean + 2 Front...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Thrus 5 Push-Up to Pike + :20 Pike Hold 10 Alt Groiners 2 ROUNDS :20 Active Overhead Hold w/ PVC Pipe* 10 Tempo Overhead...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (2 Rounds for time) 1. 2 SETS 1200m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) B. 60:00 GPP Warm-up Warm-up...

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Tuesday

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 6 Renegade Rows* *1 Push-Up + 1 DB Row R + 1 DB Row L STATION 2 AMRAP 6 DBL DB Snatch...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-Ups Workout Metcon (4 Rounds for reps) EVERY 2:00 FOR 4 SETS 200m Run Then MAX...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 Burpees Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 Burpees Strength Push Press (8-6-4-8-6-4) Metcon Metcon (Time) FOR...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations STATION 1 MAX DB Hang Squat Clean & Jerk STATION 2 MAX Weighted Sit-Ups STATION 3 MAX DB Farmer’s...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (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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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :45 Hollow Rocks – :15 Rest – :45 Slam Ball Deadlifts – :15 Rest – :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers – :15 Rest...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 50 Single Unders 12 Reverse Lunges 10 Step-ups 1 ROUND 25 Fast Single Unders 25 High Jump Single Unders 10 Air Squats 8 Box Jumps 1 ROUND 30 Double Unders or 5...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ on the Bike — Flow and Chat it Up!! 2 SETS (w/ Moderate Weight DB) 5/5 DB Single Arm Power Clean 5/5 DB Single Arm Press 5/5 DB...

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