Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups B. 60:00 GPP Warm-up Warm-up (No...

Read more

Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) EMOM x 6 MINUTES MIN...

Read more

Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Empty BB Kang Squats Into… 3 ROUNDS 25ft Karaoke R 25ft Karaoke L 25ft Side Shuffle R 25ft Side Shuffle L 10 Jumping...

Read more

Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 Cap) 10 Scap Push-Ups 5 Push-Up to Pike 10 Alt. Reverse Lunges 5 Tempo Air Squats w/ Arms Raised* *Arms straight out in front, focus is keeping them at...

Read more

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Goat #1 MIN 2 – :50 Moderate Pace Cardio (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – Goat #2 MIN 2...

Read more

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Banded Plank 10 Banded Pass Through 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike* 5 SA DB Deadlift (R) 5 SA DB Press (R) 5 Knee Push-Ups 5 SA...

Read more

Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Air Squats *Both movements = 1 Set (No Measure) Push x...

Read more

Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1 ROUND 10 Alt. Lunges 10 Slow Deadbugs 50m Shuttle Run Into… 1 ROUND 10 Alt. Step-Ups 10 Tuck-ups 50m Shuttle Run Into… 1 ROUND 6-8 Box Jumps...

Read more

Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Following the warm-up, review the Double Unders and Sumo Deadlifts Extended Warm-up Metcon...

Read more

Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) *Athlete option to perform this workout on Mon or Tues of this week. If you opt for Tuesday, hit the GOAT work today! CrossFit Games Open 11.1 and 14.1...

Read more

Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Goblet Squats :30 Plank :30 Cardio Choice (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10...

Read more

Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Bent Over Rows 5 Strict Press 8/6 Cal Row Strength Power Clean (1×3) BASELINE WORKOUT “NCX BASELINE I” (Test...

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