Categorized as: WOD

Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Back Squat (5×5)72.5% acrossMetcon B: Metcon (Time)3 Rounds for Time 25 Burpees 20 Power Cleans (135/95)55+ Division Power cleans 115/75ExtraC: Metcon (No Measure)5x 1…

Read More

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Snatch (10, 8, 6)10 @72.5% Rest :60 8 @75% Rest :60 6 @77.5%MetconB: Metcon (Time)1 Round for Time 50 Thrusters (95/65) 500 Meter Row…

Read More

Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Clean (8×3)EMOM x 8 3 Power Cleans @70-80% Drop and ResetMetcon B: Metcon (4 Rounds for time)Every 3:00 for 12:00 (4 sets) 60 Double…

Read More

Friday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassA: Back Squat (4×4)@82.5%Metcon B: Metcon (3 Rounds for reps)AMRAP 4 Minutes x 3 Climb the Ladder 2 Burpees to 6″ Target 2 Power…

Read More

Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Push Press (6×4)Every :90 Seconds for 6 Sets 4 Push PressesClimbing Every SetMetcon B: Metcon (Time)3 Rounds 30 Kettlebell Swings (54/36) 30 Wallballs(20/14) Rest…

Read More

Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetcon A: Metcon (AMRAP – Rounds and Reps)Mainsite 20018 AMRAP 30 500 Meter row 3 Rounds Strict Cindy 1 round Strict Cindy= 5 strict pull-ups…

Read More

Master’s Saturday

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA: Push Press (5×6)Every :90 for 5 sets Start at 75%, climb if comfortableMetcon B: Metcon (AMRAP – Reps)AMRAP 20 1 Round Chief (95/65)…

Read More

Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (AMRAP – Reps)EMOMx10 Minute 1) 12/10 Calories Minute 2) Max Kettlebell Swings (54/36) Rest 5 MinutesB: Metcon (AMRAP – Reps)EMOMx10 Minute 1) 12/10…

Read More

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Power Snatch (3×9)Every 4 Minutes for 12 Minutes 9 Touch and Go Power SnatchMetcon B: Metcon (AMRAP – Reps)AMRAP 2:00x 4 Sets 9 Thrusters…

Read More

Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Back Squat (5×5)@70% acrossMetcon B: Metcon (Time)3 RFT 300 Meter Row 15 Pull-ups 20 Step Through LungesExtraC: Back Rack Jump Squats4×10 (75/55)

Read More