Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 20 Deadbugs 10 DB G2OH 10 Curtsey Squats (or Narrow Squats) Strength Metcon (AMRAP – Reps) 3 SETS 10 Slow Ring Rows 20 Kneeling Double Lat Band...

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Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES (with Light-Moderate weight) 10/10 Single Leg KB (or DB) Deadlift 10/10 Single Arm KB (or DB) Bent Over Row 10 Strict Tuck-Ups Workout Metcon...

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Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar or DB 10 Reverse Lunges Into… 2 ROUNDS 10 DB Deadlifts 8/8 Elbow Punches or 8 DB Upright Rows 6 DB FR Lunges...

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Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 DB Front Squat 8 DB Sumo Deadlifts 8 Step-ups (or Reverse Lunges) 8 DB Strict Press 250m Row (or 1:00 Run/Bike/Jump Rope) Workout Fight Gone...

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Wednesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other...

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Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Calories) 8 SETS 2:00 Max Cal Bike -Rest 3:00 b/t Sets- (Score is Calories) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 DB Front Squat 8 DB Sumo...

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Wednesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 600m Plank Remainder STATION 2 Row 700m Plank Remainder STATION 3 Bike 50/40 Cal Plank Remainder STATION 4...

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Tuesday

Crossfit RXD – NC BURN View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Plate OH Hold 1:00 Max Plate Jumps STATION 2 :30 Wall Sit 1:00 Plate OH Lunges STATION 3...

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Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (Distance) FOR DISTANCE Run, Bike or Row 30 Minutes (Score is Distance) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS :30 Mountain Climbers :30 Ring Rows or DB Bent...

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Tuesday

Crossfit RXD – NC HIIT View Public Whiteboard Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No...

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Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 20 Mountain Climbers 5 Push-ups 20 Mountain Climbers Strength Shoulder Press (7-7-7-7-7*) 7-7-7-7-7* Strict Press *Complete 1:00 Plank Hold...

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Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Mountain Climbers :30 Ring Rows or DB Bent Over Rows :30 HS Hold or Wall Walk :30 Jumping Air Squats 2 ROUNDS 8-10 Snatch Grip Deadlifts (or DB DL)...

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