Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up). EMOM x 9 MINUTES Min 1 —...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (5 MIN CAP) 1 ROUND 8/8 Single Arm DB Strict Press :30 Single Unders 10 Plate (or DB) Ground to Overhead 15 Plate Hops (or hops over DB) :30 Calf Stretch on...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 20 Push-up Plank Shoulder Taps 10/10 Alt. Bodyweight Lunges* *Perform these bodyweight, but extend one arm overhead to practice pressing up...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Lunges 8 Up-Downs 8 Slam Balls Immediately into … 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Strict Press 6 Up-Downs 6 Slam Balls Immediately into … 1...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Row, Bike or Run 8 Squat Therapy (or slow Air Squats) 8 Tuck-Ups 8 Scap Push-Ups :10 Bottom of the Ring Row Hold (or :20 plank) :10 Top of the Ring Row Hold...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope) 10 DB Suitcase Reverse Lunges 5/5 Single Arm DB Bent Over Row 100m Run Strength Metcon (Weight)...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Bent Over Rows 8 Up-Downs 8 Plate/ DB Press Presses :30 Plate/ DB Overhead Hold Strength Metcon (Weight) 3 SETS 10 Strict Press (Light) 1:00 OH Barbell...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP (in teams of 2…) 2 ROUNDS EACH IN EACH PART* PART A… P1 COMPLETES… 3 Inchworms + Push Up 3 Burpees 3/3 Bodyweight Lunges...

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Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike :30 Recovery STATION 2 :30 MAX Burpee Box...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Bike 10 Lunges or Squats 10/10 Single DB Strict Presses* *As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel...

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