Friday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) ON A 10:00 RUNNING CLOCK… 30-20-10 C2B Pull-Ups Box Jumps (24/20) Immediately into… Max Power Cleans at 185/135 (Score is Reps) B. 60:00...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 MINUTE CAP) 8/6 Cal Bike 10 Bootstrappers 10/10 Single Leg DB Deadlifts Strength Deadlift (1×6 / 1×6 / 1×6+) DEADLIFT 1×6 @...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 1st Rnd, 100m Run/ 2nd Rnd 200m Run 12 Reverse Lunges 12 Alt. V-ups 30 Jumping Jacks Strength Deadlift (8-8-8-8-8-8) 12 Minutes x 6 SETS* 8 Deadlift *Start...

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Thursday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Moderate Pace Bike 10 Box Step-Ups 10 Barbell Bent Over Rows 10 Slam Balls Strength Hang Power Clean (6-6-6-6-6) 6-6-6-6-6* Hang Power Clean *Keep...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row (1:00 EZ, 1:00 Mod, 1:00 Hard) Into… AMRAP x 7 MINUTES 20 Deadbugs 8/8 Single Arm DB Strict Press 8/8 Single Arm DB Sumo Deadlift 8 Inch Worms + Push-Up...

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Wednesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Air Squats MIN 3 – :40 DUs or DU Practice MIN 4 – :40 jumping pull ups MIN 5 – :40...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Groiners 10 Bootstrappers 10 Cossack Squats 5 Inch Worms Into… AMRAP x 5 MINUTES 10 Empty BB Cossack Squats 10 Kang Squats 10...

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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 Up-Downs + Max Good Mornings (No Measure) Push x Pull Strength Metcon (Weight) EVERY 2:30 x 6 SETS 10 Slow...

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