crossfitrxd, Author at CrossFit RXD

Mar 3, 2021 by crossfitrxd 197

Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (8:00 CAP) 10 plate floor press 10 up downs 10 plate strict press :30 plank Strength Metcon (Weight) 4 SETS 12/12 SA DB Bench Press 1:00 Side Plank (R) 1:00...

Mar 2, 2021 by crossfitrxd 221

Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB...

Mar 2, 2021 by crossfitrxd 252

Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Distance) EMOM x 9 MINUTES MIN 1 – 5 Ring Muscle-Ups MIN 2 – 200/150m Row MIN 3 – :40 Max HS Walk (Score is Lowest Distance)Goal: This week is all about...

Mar 2, 2021 by crossfitrxd 242

Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee Raises...

Mar 2, 2021 by crossfitrxd 252

Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (8:00 CAP) 40 Single Unders 6 Box Step Ups 6 pushup to downdog 6 Kip Swings Workout Metcon (Time) 50 box jumps (24/20) 800 Meter Run 50 Hand Release Pushups* 800...

Mar 1, 2021 by crossfitrxd 215

Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees (No Measure) Push x...

Mar 1, 2021 by crossfitrxd 220

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. 60:00 GPP Warm-up Warm-up (No Measure) HINSHAW WARM-UP 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’...

Mar 1, 2021 by crossfitrxd 193

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) HINSHAW WARM-UP 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’ Figure Four 25’ Lunge with Twist 25’ Toy Soldiers 25’ High Knees 25’ Butt...

Mar 1, 2021 by crossfitrxd 206

Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Perfect Air Squats / :30 Alt. Groiners MIN 2 – :30 Alt DB Snatch (Light) / :30 Bike (Nasal Breathing Only) Strength Back Squat...

Feb 28, 2021 by crossfitrxd 238

Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 25′ Slow Bear Crawl 25 Mountain Climbers 25′ Slow Bear Crawl 25 High Knees (No Measure) Full-Body...

Feb 28, 2021 by crossfitrxd 206

Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 9 MINUTES MIN 1 – 12 Alt. Pistols MIN 2 – 12/10 Cal Bike MIN 3 – :40 Max HSPU (Score is Lowest Reps)Goal: This week is all...

Feb 28, 2021 by crossfitrxd 209

Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES MIN 1...