crossfitrxd, Author at CrossFit RXD

Oct 21, 2020 by crossfitrxd 257

Thursday – REST DAY

Crossfit RXD – NC COMP View Public Whiteboard

Oct 21, 2020 by crossfitrxd 276

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round...

Oct 21, 2020 by crossfitrxd 246

Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm Ring Row 10 Scap Push-ups 10 Plate Deadlifts 10 Plate Presses Strength Bench Press (6-6-6-6) 6-6-6-6* Bench Press *Start moderate and...

Oct 20, 2020 by crossfitrxd 277

Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 20 Sit-Ups 40 Mountain Climbers 80 Single Unders Cardio Choice Until End… (No Measure) Bodyweight Pump...

Oct 20, 2020 by crossfitrxd 319

Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2...

Oct 20, 2020 by crossfitrxd 288

Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches...

Oct 20, 2020 by crossfitrxd 250

Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 5 Kip Swings 5 Hanging Knee Raises 5 Slow Good Mornings Strength Deadlift (10RM) ON A 15:00 RUNNING CLOCK… Find 10RM Deadlift (Score...

Oct 19, 2020 by crossfitrxd 253

Tuesday

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 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest (No Measure)...

Oct 19, 2020 by crossfitrxd 249

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 1000m Row -Rest Equal Time- 800m Row -Rest Equal Time- 600m Row -Rest Equal Time- 400m Row -Rest Equal Time- 200m Row -Rest Equal Time- 1000m Row* *Yes...

Oct 19, 2020 by crossfitrxd 231

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Following the warm-up go into your teaching of the Back...

Oct 19, 2020 by crossfitrxd 272

Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Box Step-Ups 10 Scap Push-ups Into… 2 ROUNDS 6 Box Jump Overs 8/8 SA DB Strict Press Into… 1 ROUND 6 Box Jumps 6 Barbell Push Press Strength Shoulder...

Oct 18, 2020 by crossfitrxd 269

Monday

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 Jumping Jacks 10 Alt. Pike Shoulder Taps 10 Air Squats 10 Sit-Ups (No Measure) Full-Body Strength Metcon...