Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 25ft Toe Walks 25ft Over the Fence/Under the Fence 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps -Rest 1:00- AMRAP x 3...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Shoulder Taps 10 KB Deadlifts Strength Shoulder Press (5-5-5) 5-5-5 Tempo Strict Press (2111) (Score is Weight) Workout Metcon (AMRAP –...

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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...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING 5k Row (Time) Max Effort 5k Row Metcon (AMRAP – Reps) EMOM x 12 MINUTES 12 Burpees then Max Wall Balls (Score is total Reps) B. 60:00 GPP Warm-up Warm-up (No Measure) 3:00...

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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 10 DB Deadlift :30 Plank :30 Cardio Choice Full-Body Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 3...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Box Step-ups 8 Lunges 8 Sit-ups Strength Back Squat (5-5-5) 5-5-5 Tempo Back Squat (2111) (Score is Weight) Workout Metcon (Weight) EMOM x...

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Sunday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank...

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Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 2...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)… 4 Rounds of each movement, :10 rest between movements. Tabata 1- Bike (EZ) Tabata 2- Russian KB Swings Tabata 3- Bike (Moderate)...

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