Daily Blog – Page 2 – CrossFit RXD

3 days ago by crossfitrxd 13

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. Extended Warm-up Metcon...

3 days ago by crossfitrxd 13

Tuesday

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 High Knees 10 DB Deadlift 10 Bent Over Rows (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS ON A...

3 days ago by crossfitrxd 11

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (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...

4 days ago by crossfitrxd 22

Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS* (5:00 CAP) 20 Jumping Jacks 100m Run 8 Good Mornings 6 Snatch Grip Deadlifts 4 Muscle Snatches *Start first set with PVC, second set with PVC or barbell...

4 days ago by crossfitrxd 20

Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 100m Run Into… 1 ROUND 5...

4 days ago by crossfitrxd 19

Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10...

4 days ago by crossfitrxd 18

Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning – Just get after the NCMETCON Baselines and tests for 1RMs! (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 1 ROUND...

5 days ago by crossfitrxd 21

Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 12/10 Cal Bike 10 Kip Swings 8 Knees to Chest 6/6 Single DB Deadlifts 4 Alt. Single DB Hang Muscle Clean Workout Metcon (Time) FOR TIME 25 Toes...

5 days ago by crossfitrxd 14

Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) :30 Bike 5/5 Bulgarian (or floor) Split Squats 5/5 Elevated Curtsey Squats 5 Kip Swings 5/5 Single Arm Ring Rows* *First round perform Single Arm...

5 days ago by crossfitrxd 13

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 10 Alt DB Snatches (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and...

5 days ago by crossfitrxd 13

Sunday – REST DAY or ACTIVE RECOVERY

Crossfit RXD – NC COMP View Public Whiteboard

6 days ago by crossfitrxd 24

Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) Workout Metcon (AMRAP – Rounds...