Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into… 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Mountain Climbers 8/8 SA DB Front Squat 10/10 SL Glute Bridges Into.. 1 ROUND 25 Jumping Jacks 6/6 SA DB Push Press 10 Kip Swings Into.. 1 ROUND 100m run 4/4...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MIN (w/light KB) 30 Single Unders 5/5 SA Ring Row (easy angle) 25’ SA Farmer’s Carry (right) 25’ SA Farmer’s Carry (left) Workout Metcon (AMRAP – Rounds...

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Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 15 Burpees STATION 2 EMOM 15/12 Cal Row STATION 3 EMOM 15 DB Suitcase Deadlift...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 50 Reps of “Bear Complex” (155/105* *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1...

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Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Box jumps 8 Ring Rows 16 Lunges STATION 2 AMRAP 10 Box Jumps 10 Ring Rows 20 Lunges STATION 3 AMRAP 12...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 6 Ring Muscle-Ups MIN 2 – 15/12 Cal Bike -Rest 6:00- EMOM x 14 MINUTES MIN 1 — 12 HSPU* MIN 2 –...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 PROGRESSIVE WARM-UP ON BIKE 1:00 – Conversational Pace 1:00 – Moderate Pace :30 – Workout Pace :30 – Cool Off Pace...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike 3 SA DB Strict Press + 3 Push Press (R) 3 SA DB Strict Press + 3 Push Press (L) 12 BW Lunges Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Quick Rounds (5:00 Cap) 10 Wall Ball Front Squats 20 Mtn. Climbers 10 Tuck Ups 20 Jumping Jacks 10 DB High Pulls Partner Workout Metcon (Time) IN TEAMS OF 2 …...

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