Categorized as: WOD

Thursday

CrossFit RVC – CrossFitMetconA): Metcon (AMRAP – Rounds)AMRAP 30 w/partner As many 200m rows as possible *score is total# of 200m rows

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Wednesday

CrossFit RVC – CrossFitStrengthA): Back Squat (4-4-4-4)4@70% 4@75% 4@80% 4@85%MetconB): Metcon (Time)3 RFT 800m run 20 HSPU’s 15 Thrusters (95/63)*Masters 55+= pike hs-pushups off box Thursters @ (75/53)ExtraEX: Split Jerk…

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Tuesday

CrossFit RVC – CrossFitPrimerA): Metcon (No Measure)Warm-up/Primer 3 Rounds: 2:00 row or bike 20 Ring Rows 10 inch worms 20 banded pull-apartsMetconB): Metcon (Time)Partner Chipper-teams of 3 75 Bench Press…

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Monday

CrossFit RVC – CrossFitMetconA): Metcon (Time)5 RFT: 5 Power Cleans (135/93) RX+= (185/123) 10 T2B *Rest 5 mins and then “B”55+= PC’s @ (95/63) Hanging Knee RaisesB): Metcon (Time)5RFT: 6…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Unsupported Seated Strict Press (5-4-3-4-5)Sitting on a bench with no back supportChoose the Weights and record second set of 5MetconB): Metcon (AMRAP –…

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