Categorized as: WOD

Friday

CrossFit RVC – CrossFitView Public WhiteboardPrimerPR: Metcon (No Measure)3 Rounds: 1:00 row or bike 15 Air Squats 5 Inch WormsStrengthA): Back Squat (5-5-5-5-5)5 sets of 5 @ 70%MetconB): Metcon (AMRAP…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)For Time: 25 Ab Mat sit-Ups 200M run 20 Ab Mat Sit-Ups 400M run 15 Ab Mat Sit-ups 800M run 10 Ab Mat…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardPrimerPr: Metcon (No Measure)AMRAP 10:00 15/12 cal row 20 Plate hops (45/25) 20 Hip Bridges 10 BB RDL’sNo Measure, just get warmMetconA): Metcon (Time)2 RFT…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Power Clean (5-5-5)3 sets of 5 @ 70% if the first 2 sets feel good, increase a bit for set 3StrengthA): Front Squat…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardPrimerpr: Metcon (No Measure)3 Rounds 1:00 bike 15 ring rows 15 hollow body swings 15 band pull-apartsOly3 Position Snatch (3-3-3-3-3)1. From the Floor 2. From…

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Saturday

CrossFit RVC – CrossFitCongratulations, David! We are wishing you both a wonderful journey as you build your life together !!View Public WhiteboardPrimerPR: Metcon (No Measure)AMRAP 7 10 squats 7 AB…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardOlyA) : Clean + Hang Clean (2-2-2-2-2)Squat or powerE2M x 10 (5 sets) sets 1 +2 @ 65% sets 3+4 @ 70% set 5…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)3RFT 200m run 20 K2E RX+=20 T2b 55+=20 K2E or v-ups Rest 5 mins and then “B”B): Metcon (Time)2 RFT 400m run 30…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)On a continuous running clock: 00:00-5:00 1000m/800m rowB): Metcon (Time)5:00-10:00 75 S2O (115/73) 55+= 95/63 x 50 repsC): Metcon (Time)10:00-15:00 50 Pull-Ups RX+=…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Clean (2-2-2-2-2)E2M x 10 Mins 5 cleans (Building) Do not have to be tngMetconB): Metcon (AMRAP – Reps)AMRAP 5 1,1,2,2,3,3,4,4 etc Deadlifts (155/103) Jumping…

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