Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 50m High Knees 50m Butt Kickers 5/5 Single Arm Russian KBS 10 Goblet Squats 10 Alt. Deadbugs 10 Alt. Quad Bird Dogs 50 Single Unders Workout Karen...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 10 ROUNDS FOR TIME 3 Deadlift (AHAP, Unbroken) 6 Strict HSPU 24 Unbroken Double Unders (Score is Time)Goal: Option to do this today before or after you section B...

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Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (Weight) 5 SETS ON...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 7 Slam Ball Ground to Overhead 7 Tuck ups 7/7 SA KB/DB Deadlift* 7/7 SA KB/DB Strict Press w/ pause OH *KB/DB to the outside of the foot. Strength Metcon...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 400m Run *Arm Haulers = In a Superman, reach the...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) Push x Pull Strength...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 8 Up-Downs 10 Lunges 15 Slow Plate Calf Raises 20 Single Unders Into… 1 ROUND 8 Up-Downs 5/5 Split Squats 15 Plate Calf Raises 20 Single Unders...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 10 Jumping Jacks Into… AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) EMOM x...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Distance) 5 SETS 2:00 Row -Rest 2:00 b/t Sets- (Score is Meters in Each Set)Goal: You MUST increase your pace per 500 every set. This is a pacing workout. Figure out...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER STYLE! 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders 15/12 Cal Bike 30 Single Unders 15 Box Jumps 30 Single Unders *From...

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