crossfitrxd, Author at CrossFit RXD

Jun 29, 2021 by crossfitrxd 203

Wednesday

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 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB...

Jun 29, 2021 by crossfitrxd 182

Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Lunges 8 Barbell RDL 8 Barbell Hang High Pull 8 Barbell Hang Muscle Clean Workout Hotshots 19 (Time) 6 Rounds for time of: 30 Squats...

Jun 29, 2021 by crossfitrxd 204

Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower...

Jun 28, 2021 by crossfitrxd 212

Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Lunges 8 Barbell RDL 8 Barbell Hang High Pull 8 Barbell Hang Muscle Clean Workout Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19...

Jun 28, 2021 by crossfitrxd 171

Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees (No Measure) Push x...

Jun 28, 2021 by crossfitrxd 184

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 20 Box Jumps (24/20)* 2 Rope Climbs 15′ HS Walk 1 Rope Climb *Fast cycling allowed today if you have that skill and are comfortable with...

Jun 28, 2021 by crossfitrxd 173

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Lunges 8 Barbell RDL 8 Barbell Hang High Pull 8 Barbell Hang Muscle Clean Strength Shoulder Press (1-Rep Heavy ) ON A 15:00 RUNNING...

Jun 27, 2021 by crossfitrxd 197

Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Strength Back Squat...

Jun 27, 2021 by crossfitrxd 190

Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 30 Mountain Climbers 8 Alt. Groiners w/ Thoracic Twist 8 Alt. Box Step-Ups* 8 KB Deadlifts** 8 Air Squats*** *At 3:30 switch to Box Jumps. **At 3:30...

Jun 27, 2021 by crossfitrxd 197

Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Distance) AMRAP x 10 MINUTES Row for Meters* *SPM must stay below 23 the entire row. (Score is Meters)GOAL: Learn to control your breathing and your stroke rate. I...

Jun 27, 2021 by crossfitrxd 181

Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 25′ Slow Bear Crawl 25 Mountain Climbers 25′ Slow Bear Crawl 25 High Knees (No Measure) Full-Body...

Jun 26, 2021 by crossfitrxd 203

Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run + Alt. Groiners in remaining time MIN 2 – 5/5 Ankle Circles + 20 Single-Unders MIN 3 – 150/100m Row + 5-8 Body...