Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats Workout Metcon (AMRAP –...

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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 (No Measure) EVERY 3:00 x 3 SETS 12 Controlled...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) :30 Tuck/Hollow Hold 10 Arm Haulers 5/5 Moose Antlers 10 Staggered Stance Alt. Steps* *I refer to these as the “2 step ‘n’ scoop”. Place...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 8 Plate...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors...

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Saturday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Saturday Squats Metcon (AMRAP – Rounds and Reps) AMRAP x 6...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog MIN 2 – 5 Scap Push-Ups + 10 Kip Swings MIN 3 – 10 Burpees + 10 Air Squats Strength Metcon (Weight) 3 SETS :30 Chin...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-Up Workout SWEET...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (1 Rounds for time) 10 SETS FOR TIME 15/12 Cal Row -Rest Exactly 2:1 to Work- (Score is Slowest Set)GOAL: 2:1 Rest to Work ratio. If it takes you :45 to complete the row...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Row 10 Step-ups 10 Glute Bridges 5/5 Curtsey Squats Strength Deadlift (6-6-6) 6-6-6* Deadlift *Build to a Heavy weight. (Score is Weight) Workout...

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Friday

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 DB Bent Over Rows 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) Full-Body Strength Metcon...

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