Categorized as: WOD

Friday

CrossFit RVC – CrossFitView Public WhiteboardHome WODA: Quarantine Gone Bad (AMRAP – Reps)3 Rounds of 1 Minute Burpees 1 Minute V-ups or Knee Tucks 1 Minute Air Squats 1 Minute…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardHome WODA: Metcon (Time)Option A: Run a 5k! Option B: 4 Mile Ruck Walk If you choose option B grab a backpack and load it…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardHome WODA: Metcon (Time)3 Rounds of 15-12-9 Dumbbell Snatch Lateral Burpee over Dumbbell Rest 3:00 between each 15-12-9You will complete 15 dumbbell snatch, then 15…

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Sunday

CrossFit RVC – CrossFitView Public WhiteboardQuarantine GamesA: Quarantine Games WOD #1 (Time)For Time 100 ThrustersUse whatever you’ve got! You can use dumbbells, soup cans, a broomstick, bag of rice. Get…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardHome WODA: Metcon (AMRAP – Rounds and Reps)AMRAP 4:00 X 5 30 Mountain Climbers (each leg coming up=1 rep) 15 Sit-ups 15 Push-ups Rest 1:00

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Monday

CrossFit RVC – CrossFitView Public WhiteboardHome WODA: Metcon (Time)For Time 100 Air Squats 400 Meter Run (or run for 2:00) 75 Air Squats 400 Meter Run 50 Air Squats 400…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Deadlift (8×3)3″ Deficit @67.5%MetconB: Metcon (Time)AGOQ # 6 2 Rounds for Time 10 Deadlifts (255/175) 20 Handstand Pushups 30 Front Squats (75/55) Rx+ Deadlifts…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Squat Clean (5×1)@90% acrossMetconB: Metcon (AMRAP – Rounds and Reps)AGOQ Workout #1 AMRAP 6 8 Thrusters (115/85) 50 Double Unders55+ Division Thrusters (95/65) Single…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (Time)40-30-20-10 Burpees Ab-Mat Sit-ups Rx+ Burpee box jumps GHD Situps 25 minute time capThis may be done solo or with a partner. If…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Hang Snatch (6×1)@90%MetconB: Metcon (Time)For Time 15 Pull-ups 10 Overhead Squats (95/65) 15 Pull-ups 10 Overhead Squats (115/75) 15 Pull-ups 10 Overhead Squats (135/85)…

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