Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 25’ Bear Crawl 8/8 Single Arm Shoulder Press 8/8 Single Arm Suitcase DL Workout Metcon (Time) FOR TIME 18-15-12-9-6-3* DB Deadlifts DB Push...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# B. 60:00 GPP Warm-up Warm-up (No Measure) 3 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 Max Distance Run or Row STATION 2 AMRAP 10 DB Deadlift 10 Lunges STATION 3 Max Distance...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS… 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-Downs Workout...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Run Plate G2OH Plate Hops -into- 2 ROUNDS SA RKBS SA KB Strict Press Plate OH Hold Strength Shoulder Press (5-5-5-5-5) 5-5-5-5-5 Strict Press -Rest 1:30...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 8 Scap Push-ups 8 Arm Haulers 8/6 Cal Bike :20 Hollow Hold Workout Metcon (4 Rounds for reps) TABATA 8 ROUNDS, :20 ON / :10 OFF TABATA 1 –...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 5k Row @ 75% Effort -Rest Equal Time- 5k Row @ 75% Effort B. 60:00 GPP Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for...

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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 10 Box Jumps 10 MB Push Press STATION 2 1:00 Squat Hold Rest :30 1:00 Plank Rest :30 STATION 3 AMRAP 10...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER AMRAP x 7 MINUTES P1…Bike P2…Complete 1 Round: 5 Push-ups 6 Ring Rows 7 Up-Downs Partner Workout Metcon (Time) 16 ROUNDS FOR TIME* 8/6 Cal Bike 10...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5:00 (or 2 rounds) 100m Jog 8 Glute Bridge-ups w/toes up 4/4 Spiderman Lunge :30 Row 8 Straight Leg Sit-ups 4/4 Single Arm Ring Rows Workout Metcon (Time) EMOM...

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