Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 2-4-6-8…and so on Alt DB Snatch (50/35) Alt. Pistol Squats Burpees (Score is Rounds + Reps) B. 60:00 GPP Warm-up...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10:00 MINUTE CAP) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Russian KB Swings 5/5 Single Arm KB Strict Press 10 Up-Downs 10 Tuck-Ups Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 6/6 DBL KB Split...

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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 (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 10...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Jog AMRAP In Time Remaining… 10 Shoulder Taps 5 Up-Downs 20 Jumping Jacks 5 Burpees Strength Shoulder Press (1×6 /...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Strength Metcon (No Measure) 3 SETS 10 Tempo...

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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 (Weight) EMOM x 12 MINUTES MIN 1 –...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 150 Wall Balls (2014)* Every 2:00 including at 3,2,1 go…complete 18/16 Cal Row. (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) ON A 5:00...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 PVC Pass Throughs w/ Lunge 8 PVC Overhead Squats 8 PVC Back Squat Jumps 4/4 PVC Around the Worlds Extended Warm-up Metcon (No Measure) EMOM x...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Row 5 Strict Press 10 Push-Ups to Pike 20 Shoulder taps Strength Push Jerk (5-5-5-5-5-5) EVERY 1:30 x 6 SETS 5 Push Jerks (Score is Weight)...

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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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