Daily Blog – Page 101

Jun 13, 2020 by Coaching Staff 120

Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (7 MINUTE CAP) :30 Row 5/5 SA KB Deadlifts 10 Hollow Rocks and/or 10 Glute Bridge-Ups 5/5 SA KB Upright High Pulls 10 Alt. Lunges 5/5 SA KB Push Press w/:03...

Jun 13, 2020 by Coaching Staff 118

Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (4:00 CAP) 30’ Walking Quad Stretch 30’ L Kicks 30’ Butt Kickers 30’ High Knees AMRAP x 6 MINUTES 5 Inch Worms 20 Alt. Groiners 10 KB Deadlifts 100m Run...

Jun 13, 2020 by Coaching Staff 126

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 30 Single Unders 5 Burpees 30 Mountain Climbers (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) 4...

Jun 13, 2020 by Coaching Staff 114

Sunday – Rest Day

Crossfit RXD – NC COMP View Public Whiteboard

Jun 12, 2020 by Coaching Staff 125

Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS (5 MINUTE CAP) 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10 DB Sumo Deadlift 10 Kip Swings Strength Metcon (Weight) 2 SETS 10 Single DB OH Tricep...

Jun 12, 2020 by Coaching Staff 111

Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Clean Deadlifts 5 Elbow Punches 5 Hang Muscle Cleans 5 Shoulder Press Into… AMRAP x 3 Minutes 5 Good Mornings 5 Hang Power Cleans 5 Push Press...

Jun 12, 2020 by Coaching Staff 112

Saturday

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 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) Saturday Squats Metcon (Weight) 5 SETS ON 15:00...

Jun 12, 2020 by Coaching Staff 122

Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 400m Run 30 Toes to Bar 30 Alt DB Snatch (50/35) 30 Single DB Lunges 10 Muscle-Ups 400m Run 10 Muscle-Ups 30 Single DB Lunges 30 Alt DB Snatch 30 Toes to...

Jun 11, 2020 by Coaching Staff 124

Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 5/5 SA DB Deadlifts 4/4 SA DB Hang Muscle Clean 3/3 SA DB Hang Power Clean Strength Metcon (Weight) EVERY 1:00 x 6 SETS 1 High Hang Power...

Jun 11, 2020 by Coaching Staff 126

Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups 20 Alt. Shoulder Taps 10 Tuck Ups 10 Scap Pull Ups 10 Kip Swings *This should be a slow and intentional...

Jun 11, 2020 by Coaching Staff 122

Friday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon...

Jun 11, 2020 by Coaching Staff 121

Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 10 Wall Walks Max Double Unders -Rest 1:00- ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 25 Deadlifts...