Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 6 SETS...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (8:00 Cap) 200m Run :30 Tuck Hold 10/10 Lateral Step-Ups 8 Push-Up to Pike Position 10 Barbell Sumo Good Mornings Workout Metcon (AMRAP – Rounds and...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Ring Muscle-Ups 30′ Back Rack Lunges (135/95)* 15′ HS Walk* *Each 5′ interval is 1 Rep. Total of 3...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Step-Ups -> Low Box jumps -> High Box jumps 10 Good Mornings -> Single DB RDL (DB held with both hands) -> Single DB RDL (DB held with one hand) 10...

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9/28/21

Crossfit RXD – Renegade Class View Public Whiteboard Warm-up Renegade Warm Up (No Measure) Renegade WarmUp -CrossOver Symmetry https://youtu.be/G6YCDflhA0k x10 High brackets Rows-H Flys-L Pulldowns-H Low Brackets 90/90-L Scaption-L Incline...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy...

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Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 High Knees 10 Single DB Strict Press 10 Single DB Bent Over Rows (No Measure) Push x Pull Strength Metcon...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME* 500/400m Row 400/300m Row 300/200m Row 200/150m Row 100/100m Row *Rest equal time b/t sets (Score is Total Time)GOAL: SPRINT | Distance and rest both...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS or 6:00 :30 Single Unders 10 Slam Ball G2OH 5 PVC Snatch Grip High Pulls 5 PVC Pass Thrus 5 Behind the Neck Strict Press 5 Behind the Neck Push Press Strength...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 15 PVC Pass Through 7 Cuban Press 5 PVC OHS Extended Warm-up Metcon (No Measure) FOR QUALITY 200m Nasal Breathing Only Jog 10 Behind...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (Weight) 4 SETS FOR...

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