Categorized as: WOD

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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Master’s Class

CrossFit RVC – Masters ClassView Public WhiteboardMetconA: Metcon (Time)A: Metcon (Time) Partner WOD For Time 90 Calorie Bike or Ski 90 Double Dumbbell Power Clean (40/25) 90 Calorie Row 90…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (Time)Partner WOD For Time 90 Calorie Bike or Ski 90 Double Dumbbell Power Clean (50/35s) 90 Calorie Row 90 Pushups or 40 Ring…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassFront Squat (3×3)@75% AcrossStrengthA: Squat Clean (6×2)@85% Drop and ResetMetconB: Metcon (Time)5 Rounds For Time Run 200/Row 250 meters 10 Kettlebell Swings or Dumbbell…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (Weight)Every 6 Minutes for 30 Minutes (5 Sets) 8 Barbell Bench Press 16 Dumbbell Walking Lunge 24 Calories You choose weight on bench…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Push Jerk (10, 8, 6, 2)Start around 70%, try to go heavier than last timeMetconB: Metcon (AMRAP – Rounds and Reps)AMRAP 14 12 Lateral…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Deadlift (8×3)3″ Deficit Deadlift 65% acrossB: Metcon (AMRAP – Rounds and Reps)AMRAP 7 20 Air Squats 5 Pull-ups Rx+ 5 strict pullups or 1…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Hang Snatch (6×2)@80% AcrossMetconB: Metcon (Time)3 Rounds for Time 21 Power Snatch (75/55) 15 Toes to Bar 90 Double Unders55+ Division Power Snatch (45/35)…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Push Jerk (9, 7, 5, 2)Work on cycling the barbell at heavier weight Start at 70% and buildMetconB: Metcon (Time)6 Rounds w/a Partner 15/12…

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