Tuesday

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 – Jumping Jacks MOVT 2 – Up-Downs *Both movements = 1 Set (No Measure) Push x Pull...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 15 Ground to Overhead (135/95) 12 Ground to Overhead (185/135) 9 Ground to Overhead (225/155) -10:00 Hard Cap- (Score is Time) KG BB 1: (60/42.5) KG BB 2...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 40 Mountain Climbers 10 Scap Push-Up 8 Good Mornings 10 Squats Into… 2 ROUNDS 10 BB Deadlifts 10 Box Step-ups 5 BB Front Squats 5 Perfect Push-Ups Workout...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High Jump 10...

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Monday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10 MINUTES...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Narrow Stance Squats 5 Push-Up to Pike 10 Squat Jumps 5/5 Single Leg V-Ups Immediately into… AMRAP x 5 MINUTES 10 Alt. Curtsey Squats 5 Push...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 10 Hollow Rocks 10 Arm Haulers 5 Behind the Neck Push Jerk w/PVC 5 PVC facing Up-Downs *2nd Round: Backwards Single-Unders 3rd Round...

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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 (No Measure) 3 SETS 30 DB Plank Taps 20 High Alt...

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Saturday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Tuck Jumps 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold ROWLING (ON A 10:00 RUNNING CLOCK) Athletes will...

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Saturday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING CrossFit Games Open 13.5 (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 15 Thrusters, 100#/65# 15 Chest-To-Bar Pullups If 90+ reps are performed, this becomes an 8-Minute...

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Saturday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog + Max Reverse Bodyweight Lunges MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time MIN 3 – 5...

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