Thursday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 5 Strict Press 5 Up Downs 10 Kips on Bar Strength Push Press (5×5) ON A 12:00 RUNNING CLOCK… 5×5 Push Press*...

Read more

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 – Shoulder Taps *Both movements = 1 Set (No Measure) Push x...

Read more

Thursday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row :10 Top of Ring Row Hold 10 Ring Rows :10 Top of Ring Dip Hold Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :40...

Read more

Wednesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter jog Into… AMRAP x 4 MINUTES 10 Cal row 5 Up Downs over erg Into… 200 Meter jog Workout Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt...

Read more

Wednesday

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 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP –...

Read more

Wednesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Reps) E2MOM x 6 SETS :30 Max Cal Bike 1:00 Max Ring Muscle-Ups :30 Rest (Score is Lowest Reps) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5...

Read more

Wednesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to...

Read more

Tuesday

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1 – Lunges MIN 2 – Alt. DB Deadlifts MIN 3 – Single DB Strict Press MIN 4 – Alt. Bird Dogs MIN 5 –...

Read more

Tuesday

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Push-ups into Max Mountain Climbers or Max Sit-Ups* *Athlete Choice for “Max” Rep Movement (No...

Read more

Tuesday

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Focus on the Strength portion today as a priority. B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single...

Read more

Tuesday

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Following the warm-up, review the OH movements for the workout. Strength Shoulder Press...

Read more

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) AMRAP x 10 MINUTES...

Read more
Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806