crossfitrxd, Author at CrossFit RXD

Jan 8, 2022 by crossfitrxd 154

Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:45 ON / :15 OFF) MIN 1 – Cal Row MIN 2 – Lunges MIN 3 – Russian KB Swings MIN 4 – Kip Swings MIN 5 – Tuck-ups Strength...

Jan 8, 2022 by crossfitrxd 162

Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 8 Bent Over Rows 8 Sit-ups 8 DB Floor Press (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and...

Jan 8, 2022 by crossfitrxd 164

Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Strength Metcon (No Measure) 3 SETS FOR...

Jan 8, 2022 by crossfitrxd 145

Sunday – REST DAY

Crossfit RXD – NC FLEX View Public Whiteboard

Jan 7, 2022 by crossfitrxd 151

Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 6/6 SA Ring Rows 10 Up-Down Mountain Climbers 8/8 SL RDL’s 10 Snatch Grip Upright Rows 12 PVC Scarecrow Snatches Strength Metcon (Weight) EMOM...

Jan 7, 2022 by crossfitrxd 184

Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME* 30/20 Cal Bike 5 Bar Muscle-Ups 25/20 Cal Bike 10 Bar Muscle-Ups 20/15 Cal Bike 15 Bar Muscle-Ups 15/12 Cal Bike 20 Bar Muscle-Ups *All BMU must be done...

Jan 7, 2022 by crossfitrxd 149

Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) Saturday Squats Metcon (Weight) E2MOM x 10 MINUTES 8 Super Slow DB Front...

Jan 7, 2022 by crossfitrxd 171

Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run MIN 2 – 8 Strict Press + Max Overhead hold MIN 3 – 10 Scap Push-ups + 10 Knee Push-ups / Push-ups MIN 4 –...

Jan 7, 2022 by crossfitrxd 168

Saturday

Crossfit RXD – NC FLEX View Public Whiteboard Functional Strength Metcon (No Measure) 4 SETS 12-15 DB Push Press (Mod-Heavy, Slow Lower) 12-15 DB Box Step-Overs (Mod-Heavy, 20″ Box) -Rest Quickly b/t Sets- 4 SETS 20 Alt. Single DB...

Jan 6, 2022 by crossfitrxd 166

Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Calories) 5 SETS 4:00 ON / 2:00 OFF Cal Row* Nasal Breathing Only. Consistent and sustainable pacing throughout. Same SPM for all 5 sets. (Score is Total Cals)GOAL...

Jan 6, 2022 by crossfitrxd 169

Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets (7:00 CAP) 7 Inchworms 7/7 Staggered Stance Good Mornings 7/7 Alt Tuck-Ups Into… 2 Sets 7 Up-Downs 7 Scap Push-Ups 7 Push-Ups 7 Cat Cows Strength Deadlift (5-Rep...

Jan 6, 2022 by crossfitrxd 174

Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups (No Measure) Full-Body Strength Metcon (No Measure) 4 SETS ON A 12:00...