Saturday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack) 6 Air Squats 6 DB Deadlifts* *3 Deadlifts with DBs on the outside of the feet...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike/Run/Row Into… 3 ROUNDS: 10 Alt Reverse Lunges 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds...

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Saturday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 40 Double Unders 20 Box Step-Ups 10 V-Ups STATION 2 AMRAP 40 Alt Lunges 20 Air Squats 10 Push-Ups STATION...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 2 Ring Rows or DB Bent Over Row 4 Scap Push-ups 6 Alt. Lunges w/ Twist 8 Step-ups or Air Squats Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 100 Wall Balls 30 Clean & Jerk (135/95)|(95/65) 50 Wall Balls 15 Clean & Jerk (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS W/ SINGLE KB or DB 10 KB or DB Romanian DL 5/5 Single Arm KB or DB Bent Over Rows :15 Left Arm DB Front Rack Hold :15 Left Arm DB Overhead Hold :15...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row or :30 High Knees + :30 Butt Kickers 6 T Push-ups with :02 Pause in the T Position* 8 DB Strict Press 10 Lateral Jumps Over DB * T Push-up is a normal...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 12 MINUTES 15/12 Cal Row (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 3-4 ROUNDS W/ SINGLE KB or DB 10 KB or DB Romanian DL 5/5 Single Arm KB...

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Friday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike/Run/Row/Mountain Climbers 5 Plank to Down Dog + 5 Scap Push-Ups :20 Hollow Hold Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN...

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Friday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 :30 Max Plate Jumps :30 Max Plate G2OH STATION 2 :30 Max Up-Downs :30 Max Shoulder...

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Thursday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Run 400m Max Air Squats in remaining time STATION 2 Row 500m Max Push-Ups in remaining time...

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