crossfitrxd, Author at CrossFit RXD

Jul 28, 2020 by crossfitrxd 332

Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100m Run 8 Push-Ups 8 Step-Ups (Last Round Box Jumps) 8 Air Squats (Last Round KB Goblet Squat) Strength Bench Press (4RM) ON A 12:00 RUNNING CLOCK…...

Jul 28, 2020 by crossfitrxd 285

Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean Following the...

Jul 28, 2020 by crossfitrxd 287

Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Calories) 20 SETS :30 Max Cal Bike -1:30 Rest b/t Sets- (Score is Cals) B. 60:00 GPP Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15...

Jul 28, 2020 by crossfitrxd 298

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 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Reps)...

Jul 27, 2020 by crossfitrxd 296

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) FOR QUALITY 1 Mile Run 2000m Row 100/80 Cal Bike (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to...

Jul 27, 2020 by crossfitrxd 313

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to Pike 5/5 Single Arm Slam Ball Press Following the warm-up, review the movements for the EMOM. After the EMOM we...

Jul 27, 2020 by crossfitrxd 302

Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 50 Jumping Jacks 40 Slow Alt. Bicycle Crunches 30 Alt. BB Toe Taps 20 Reverse Lunges 10 Up Downs Max Bent Over Rows Strength Deadlift (2RM) ON...

Jul 27, 2020 by crossfitrxd 326

Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement...

Jul 26, 2020 by crossfitrxd 308

Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)|(14/10) (Score is Rounds + Reps) B. 60:00 GPP Warm-up Warm-up (No...

Jul 26, 2020 by crossfitrxd 284

Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs SNATCH WARM-UP —...

Jul 26, 2020 by crossfitrxd 305

Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike :30 Single DB Strict Press :30 Up-Down Strength Push Press (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Push Press (Score is Weight) Workout...

Jul 26, 2020 by crossfitrxd 290

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 Sit-Ups 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No...