Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row 8 Burpees 20/17 Cal Row 10 DB Deadlifts 15/12 Cal Row 10 DB Power Cleans 10/8 Cal Row 10 DB Front Squats 5 Cal...

Read more

Sunday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 6 MINUTES 10 Hand...

Read more

Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME :30 Row 6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4) 6 Empty Barbell Strict Press (progress to Push Press for rounds 3...

Read more

Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure) Saturday Squats Metcon (AMRAP...

Read more

Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 5 Strict DB Burpees 8 DB Front Rack Lunge (R) 5 DB Filly Press (R) 8 DB Front Rack Lunge (L) 5 DB Filly Press (L) 8 Alt. Sit Thrus Workout...

Read more

Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 20 Burpees MIN 2 – 20 Box Jumps (24/20) -Immediately Into- FOR QUALITY 400m Run 500m Row 25/20 Cal Bike -Immediately...

Read more

Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike (increase RPM every :10) 5 Up-Downs 10 DB Suitcase Deadlifts 5 Up-Downs 10 Single DB Swing Strength Metcon (Weight) 3 SETS* 50′ DBL DB...

Read more

Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike/Row Increasing pace every :30 Into … 3 ROUNDS 10 PVC Pass Thru + Toe Touch* 10 Bootstrappers 10/10 Moose Antlers *PVC Pass Thru + Toe Touch = PVC Pass...

Read more

Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) No Additional Conditioning. Focus on prepping for Isabel! (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Bike/Row Increasing pace every :30 Into...

Read more

Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats (No Measure) Full-Body Strength Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS...

Read more

Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :20/:20 Single DB Strict Press MIN 2 – :40 DB Ground 2 Overhead MIN 3 – :40 Hollow Hold MIN 4 – :40 Shoulder Taps MIN 5...

Read more
Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806