crossfitrxd, Author at CrossFit RXD

Nov 2, 2020 by crossfitrxd 255

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less...

Nov 2, 2020 by crossfitrxd 253

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 10 Scap Pull-Ups 5 Single DB Front Squat Following the warm-up, go into your teaching of the movements for the workout and skill. Skill...

Nov 2, 2020 by crossfitrxd 298

Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 100m Run 30 Mountain Climbers 10 Russian KB Swings 8 KB Goblet Forward Lunges Strength Front Squat (6×5) ON A 15:00 RUNNING CLOCK…...

Nov 1, 2020 by crossfitrxd 259

Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Air Squats 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Air Squats 5...

Nov 1, 2020 by crossfitrxd 253

Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 50-40-30-20-10* Unbroken Double Unders** *After each full and unbroken set, run 200m. **Each set must be completed unbroken. If you trip up, start at the beginning...

Nov 1, 2020 by crossfitrxd 242

Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat Following the warm-up, go into your teaching of the Clean...

Nov 1, 2020 by crossfitrxd 245

Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) Amrap 6 minutes: 100 meter jog 8 Hang Muscle Cleans (BB) 6 Front Squats 4 up downs Workout Metcon (Time) 5 rounds: 6 Squat Cleans (155/105)(115/75) 12 burpee over...

Oct 31, 2020 by crossfitrxd 278

Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 3...

Oct 31, 2020 by crossfitrxd 247

Sunday – REST DAY

Crossfit RXD – NC COMP View Public Whiteboard

Oct 31, 2020 by crossfitrxd 273

Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Bodyweight Reverse Lunges :30 Row 10 Alt. Deadbugs 5 Med. Ball Push Press Into … 1 ROUND 5/5 Med. Ball Reverse Lunges 9 Wall Balls 6 Cal Row 6 Empty...

Oct 31, 2020 by crossfitrxd 273

Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10 Walking Lunges 10 Slam Ball Deadlifts 8 V-Ups 8 Scap Pull-Ups 6 Kip Swings 6 Push-Ups to Pike Workout Metcon (AMRAP – Rounds and Reps)...

Oct 30, 2020 by crossfitrxd 272

Saturday

Announcements Halloween Pumpkin Partner Workout Saturday, October 31st Costume Encouraged Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Samson Stretches...