Saturday

Crossfit RXD – NC X 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 and...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard NCCOMPETE MEMO Warm-up (No Measure) No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training...

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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) EMOM x 12 MINUTES MIN 1...

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Friday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners + Torso Twist 5 Inch Worms + Push-Up Into… 3 ROUNDS 3 Snatch Grip Deadlift 3 Snatch Grip Hang High-Pulls 3 Snatch Grip Hang Muscle Snatch...

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Friday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :45 Row 10 Barbell Deadlifts 10 Air Squats into BB Front Squats 10 Hang High Pulls Strength Metcon (Weight) EVERY 1:30 x 6 SETS* 3 Power Cleans + 3...

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Friday

Crossfit RXD – NC COMP View Public Whiteboard NCCOMPETE MEMO Warm-up (No Measure) No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training...

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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...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 PVC Pass Thrus 10/10 Around the World PVC Pass Thrus 10 Tempo Air Squats (3111) Into… 3 ROUNDS 10 PVC Overhead Squats 10 Alt. Samson Lunges 10...

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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… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull...

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Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 10 Kip Swings 10 Slam Balls 5/5 Alt. DB Strict Press 5/5 DB Renegade Row w/o Push-up Strength Metcon (Weight) 4 SETS 7/7 SA DB Bench Press 10/10 SA...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard NCCOMPETE MEMO Warm-up (No Measure) No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training...

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