crossfitrxd, Author at CrossFit RXD

Jul 22, 2020 by crossfitrxd 295

Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats (No Measure) Push x Pull Strength...

Jul 22, 2020 by crossfitrxd 299

Thursday – REST DAY

Crossfit RXD – NC COMP View Public Whiteboard

Jul 22, 2020 by crossfitrxd 270

Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP “Simon Says” RULE: When Simon Says, perform 5 reps of the movement EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups OR AMRAP x 5...

Jul 22, 2020 by crossfitrxd 304

Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS 7 Kip Swings 7 Scap Push-ups 7 V-ups 7 Air Squats Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2* Front Squat *Start and end heavier...

Jul 21, 2020 by crossfitrxd 303

Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 7...

Jul 21, 2020 by crossfitrxd 298

Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 2 ROUNDS 30/25 Cal Row 20 DB Box Step-Ups (50/35)|(24/20) -Rest 2:00- FOR TIME 60/50 Cal Row 40 Up-Down Over DB -Rest 2:00- FOR TIME 50 Hanstand Push-Ups...

Jul 21, 2020 by crossfitrxd 298

Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Ring Row (or DB Bent Over Row) MIN 2 – :45 Alt Samson Lunge MIN 3 – :45 Up-Down Step-Up MIN 4 – :45 Hollow...

Jul 21, 2020 by crossfitrxd 289

Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (7 MINUTE CAP) 2 SETS 100m run 10 Step-ups —> 10 Box Jumps step down 10/10 Single Arm DB Deadlifts 8/8 Single Arm DB Hang Cleans Strength Metcon (Weight)...

Jul 20, 2020 by crossfitrxd 330

Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Up-Downs *Both movements = 1 Set (No Measure) Push x Pull...

Jul 20, 2020 by crossfitrxd 286

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) No Additional Conditioning. Focus on prepping for Cali Bear! (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) *Have barbells ready beforehand* AMRAP x 4...

Jul 20, 2020 by crossfitrxd 319

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) *Have barbells ready beforehand* AMRAP x 4 MINUTES 10 Groiner + Twist 8 Cossack Squats 6 Burpee Broad Jump Into… 3 SETS 5 Deadlifts 10 Elbow Punches 5 Front Squat...

Jul 20, 2020 by crossfitrxd 329

Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 ON/ :15 OFF) MIN 1 – Single Unders MIN 2 – MedBall Front Squats MIN 3 – Single Unders MIN 4 – MedBall Push Press MIN 5...