Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Distance) EVERY 3:00 FOR 4 SETS 200m Run Max Distance HS Walk in Remaining Time (Score is Lowest Distance) Metcon (AMRAP – Reps) EVERY 3:00 FOR 4 SETS Row...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Mountain Climbers 5/5 DB Deadlifts 5/5 SA DB Bent Over Row 5/5 SA DB Hang Power Clean Strength Hang Power Clean (4×3) 4×3 Hang Power...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 1500m Bike 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EVERY 1:30 FOR 2 SETS 50m Run 6 DB Suitcase Deadlifts 8 Scap Push-Ups Tuck/Hollow Hold for the remainder of time! – 1:00 Rest- EVERY 1:30 FOR 2 SETS 50m Run 6 DB...

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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 AMRAP 10 Burpees to Plate 20 Plate G2OH STATION 2 AMRAP 20 Plate G2OH 30 Sit-Ups STATION 3 AMRAP 30 Sit-Ups 40...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 120/100 Cal Bike (Score is Time) -Immediately Into- COOL DOWN 5:00 Slow Pedal & Nasal Breathing B. 60:00 GPP Warm-up Warm-up (No Measure) ON...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 15 KB Deadlift 10 Up-Downs 5 Inchworm + Push-up into… 1 ROUND 12 KB High Pull 8 Burpees 4/4 Reverse Lunges into… 1 ROUND 10 KB SDHP 5 Push-ups...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 100m Run 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box Step Ups 8 Up Downs (:01 Pause in Perfect...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Alt. Step-Ups 6/6 Single Arm KB High Pulls -1:00 Rest- 1 ROUND 1:00 Bike (faster RPM this round) 10 Alt. Step-Ups w/light KB 10 KB Upright High...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 6/4 Cal Bike 8 Scap Push Ups 10 PVC Pass Throughs Into 2 ROUNDS 6 Burpees 8 DBL DB Deadlifts 10 Band Pull Aparts Strength Metcon (No Measure) 3 SETS FOR...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) PLAY A GAME! Workout Metcon (Time) 3 ROUNDS FOR TIME 15-12-9 Plate Ground to Overhead Burpees to Plate -12:00 Hard Cap- (Score is Time) Optional Finisher Metcon (No...

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Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Run 800m Max Push-Up to Pike in remaining time STATION 2 Row 800m Max DB Hang Power Cleans in remaining time...

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