Wednesday

Announcements Halloween Pumpkin Partner Workout Saturday, October 31st Costume Encouraged Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Empty BB Kang Squats Into… 3...

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Wednesday

Announcements Halloween Pumpkin Partner Workout Saturday, October 31st Costume Encouraged Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 Cap) 10 Scap Push-Ups 5 Push-Up to Pike 10 Alt. Reverse Lunges...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (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...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Banded Plank 10 Banded Pass Through 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike* 5 SA DB Deadlift (R) 5 SA DB Press (R) 5 Knee Push-Ups 5 SA...

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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 – Air Squats *Both movements = 1 Set (No Measure) Push x...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1 ROUND 10 Alt. Lunges 10 Slow Deadbugs 50m Shuttle Run Into… 1 ROUND 10 Alt. Step-Ups 10 Tuck-ups 50m Shuttle Run Into… 1 ROUND 6-8 Box Jumps...

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Monday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Following the warm-up, review the Double Unders and Sumo Deadlifts Extended Warm-up Metcon...

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Monday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) *Athlete option to perform this workout on Mon or Tues of this week. If you opt for Tuesday, hit the GOAT work today! CrossFit Games Open 11.1 and 14.1...

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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 Goblet Squats :30 Plank :30 Cardio Choice (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10...

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Monday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Bent Over Rows 5 Strict Press 8/6 Cal Row Strength Power Clean (1×3) BASELINE WORKOUT “NCX BASELINE I” (Test...

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Sunday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (5:00 CAP) Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. 25’ Walking...

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Sunday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) :30 Bike 10 Alt. Step-Ups 20 Alt. Deadbugs Strength Metcon (Weight) 4 SETS 20 DB Seesaw Floor Press 15 Banded Lateral Raise -1:00 EZ Bike b/t Sets...

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