8/30/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings...

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Wednesday

Crossfit RXD – NC COMPETE View Public Whiteboard A. CONDITIONING Metcon (No Measure) AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Strict Press 5 Kip Swing + Knee Up (dynamic swing) :30 Walking Rest Warm-up (No...

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Wednesday

Crossfit RXD – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups...

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Thursday

Crossfit RXD – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward Leg...

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Thursday

Crossfit RXD – RXD 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 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3...

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Thursday

Crossfit RXD – NCBURN 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 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 200m Row :30 Sprint on Bike Extended Warm-up Warm-up (No Measure) 3 SETS 40′ Jog 20′ High Knees 20′ Butt Kickers 20′ Leg...

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8/28/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) 200 Meter Run 20 Alt. DB Snatches (50/35) 15 Wallballs (20/14) 30 Double Unders rest 2 minutes x 5 sets *record time for each set Supplemental...

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