Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Up-Downs 20 Lateral Hops Over Bar or DB 10 Alt. Box Step-ups (20) or 10 Forward Lunges 1 ROUND 10 Up-Downs Over Bar or DB 10 Alt. Box Step-ups (24) or 10...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12 Box Jumps (24/20) 9 Wall Ball (20/14) 6 Strict Pull-ups (Score is Rounds + Reps) B. 60:00 GPP Warm-up Warm-up (No...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 75 Double Unders MIN 2 – 20 Wall Ball (20/14) Min 3 – 15 TTB (No Measure) B. 60:00 GPP Warm-up Warm-up (No...

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Tuesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Hollow Rocks 5 Supermans 5 Up-Downs 5 Jumping Air Squats* 5/5 Single Arm Upright Backpack High Pulls Workout Metcon (No Measure) EMOM x 15...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 3 MINUTES :30 Sprint (Bike/Run/Row), :30 Rest Then … 1 ROUND 10 elbow punches 5 inch worms 10 clean deadlifts 20 mountain climbers 5+5 hang high pull +...

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Tuesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 40 Mountain Climbers 30 Bicycle Crunches 20 Lateral Jumps Over DB 10 Up-Downs (No Measure) Push x Pull Strength Metcon (Weight) 6 SETS ON A...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Ring Rows or 5 DB Bent Over Rows 5 Push-ups 5 Hanging Knees to Chest or 5 Sit-ups 3 Burpees Strength Shoulder Press (5RM) ON A 12:00 RUNNING...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) Skill Metcon (No Measure) ON A 10:00...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 30 Single Unders or 30 High Knees 10 Med Ball or Single DB Front Squats 10 Med Ball or Single DB Strict Press Strength Back Squat (5RM) ON A 15:00...

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Monday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Easy Row/Jog/Bike Into… 2 ROUNDS 10 Plate/Backpack Deadlifts 10 Alt. Deadbugs 10 Plate/Backpack Strict Press w/:02 pause overhead 10 Hollow Rocks 10 Superman...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 250m Row MIN 3 – 200m Ski (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) EMOM x 8 Min 1...

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