Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 15:00 RUNNING CLOCK… 5:00 EZ Jog into… 5:00 EZ Row into… 5:00 EZ Bike *Get a good sweat in. Pick a pace that you can sustain...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND P1: 200m Run P2: Row (run is timer) *alternate P1 and P2 Into… 1 ROUND 5/5 SA Ring Rows 5/5 SA Strict Press 10 Groiners Into… 1 ROUND 5/5 SA Ring Row 5/5 SA...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 3 Up-Downs + 5/5 Single Arm DB Sumo DL 3 Up-Downs + 5/5 Single Arm DB Snatch 3 Up-Downs + 5/5 Single Arm Front Rack Lunges...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 3 Up-Downs + 5/5 Single Arm DB Sumo DL 3 Up-Downs + 5/5 Single Arm DB Snatch 3 Up-Downs + 5/5 Single Arm Front Rack Lunges Workout Metcon (Weight)...

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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 Run 400m Rest Remainder STATION 2 40 Box Jumps Rest Remainder STATION 3 30 Burpees Rest...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) ALTERNATING TABATA (:20 ON/ :10 OFF) 8 ROUNDS TOTAL… 1: Air Squat (1111) 2: Single Unders* *Change up this movement every round: Single Unders, Backwards Jump...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ ROW… -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-Ups 5 Push-Up to Pike 10 Air Squats 5 Cal Row into… 1 ROUND 10 Alt DB Renegade Rows 10 MedBall Front Squats 5 Cal Row Workout Metcon (AMRAP...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body. (No...

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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 EMOM 15 Push-Ups STATION 2 AMRAP 20 Mountain Climbers 20 Russian Twists STATION 3 EMOM 15 DB Strict Press...

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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 Bike @ Moderate Pace STATION 2 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike STATION 3 Row...

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