Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Singles 5 Inch Worms + Push Up 5 KB Deadlift 5/5 SA KB Strict Press Then… 2 ROUNDS 20 Fast Singles 10 Tuck Ups 5 KB Upright Row 5/5...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 100m Group Run -Into- 3 QUICK SETS… 10 Glute Bridges :20 Glute Bridge Hold 10 Empty Barbell RDLs :20 Plank Shoulder Taps -Into- 100m Individual Run Strength...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 7/5 Cal Row 5 DB Sumo Deadlifts 5 Up Down 5 Knee Push-ups Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 15/12 Cal. Row 12 DB Burpee...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Get ready for a big effort on Fran! B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 12 Alt. Groiner + OH...

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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 1:30 Cal Row 1:30 Burpees STATION 2 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press STATION 3 1:30...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 SHOULDER FLOW | 2-3 SETS 5 PVC Passes 3/3 Around the World :10 OH Hold w/ PVC 10 Strict Presses with PVC :10 OH Hold w/ PVC 10 Alt Lunges w/ PVC in Back Rack AMRAP...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 12 Alt. Groiner + OH Twist 12 Scap Retracts 12 Arm Haulers 6 Boot Straps Then… 2 ROUNDS 12 Jumping Squats 6 Burpees 12...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (6 Min Cap) :30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2) 10 Alt Sampson-Step Back Lunges (:01 Pause OH) 10 Slam Ball or Wall Ball Deadlifts 10 Slam...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 40-30-20-10* Single DB Box Step Up (50/35) *50′ HS Walk After Each Set (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 1 ROUND...

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Tuesday

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 1:00 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Lunge + Twists 8 Goblet Squats 6 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (32X1) (Score is Weight) Workout Metcon (AMRAP...

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