Categorized as: WOD

Saturday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Rounds and Reps)AMRAP 15 In teams of 3: 3 Bear complexes (115/83) 6 Burpee Box Jump Overs (24/20) Rx+= (155/103) 55+=…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardMetconA): Metcon (AMRAP – Rounds and Reps)Amrap 15 3 Power Cleans (95/63) 6 plate box step overs (25/15) 9 Cal rowB): Metcon (AMRAP –…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Bench Press (3-3-3-3-3)E2M x 10M (5sets) 3 @ 75% of 1rm If 1rm is unknown, build to a heavy set of 3MetconB): Metcon (2…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (4-4-4-4-4)E3Mx15 (5 sets) 4 tempo back squats (4-2×1) *climbing Tempo= 4 secs down, 2 secs in the bottom position, 1 sec. upMetconB):…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardPrimerA): Metcon (No Measure)AMRAP 10 10 Ring rows 10 ab mat situps 10/7 Cal bikeMetconB): Baseline test (6 Rounds for time)E5MX30 (6 sets) 10/7 chinups…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardPrimerA): Metcon (No Measure)AMRAP 8 16 leg swings (8r/8l) 16 glute bridges 45s plank (r/l)StrengthB): Deadlift (5-5-5-5-5)E2Mx 10 (5 sets) 5 deadlifts @ 70% 1rmMetconC):…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardPrimerA): Metcon (No Measure)AMRAP 10;00 15/12 cal row 5 inch worms 10 BB RDL 10 BB push pressOlyB): Clean (2-2-2-2-2)EMOM x 10 (10 sets) 2…

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Saturday

AnnouncementsBe sure to check out Alaina’s new blog section on Crossfitrvc.com!CrossFit RVC – CrossFitView Public WhiteboardOlyA): Snatch (1-1-1-1-1-1-1)E2M x 14M (7 sets) 1@70% 1@80% 1@85% 1@80% 1@85% 1@80% 1@85% *Record…

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Friday

AnnouncementsBe sure to check out Alaina’s new blog section on Crossfitrvc.com!CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (4-4-4-4)4@70% 4@75% 4@80% 4@85%MetconB): Metcon (AMRAP – Reps)For Max reps/cals: 2 Rounds…

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Thursday

AnnouncementsBe sure to check out Alaina’s new blog section on Crossfitrvc.com!CrossFit RVC – CrossFitView Public WhiteboardSkillSk: Pull-ups (1x)Skill Work= Kippimng Pull-UpsMetconA): Metcon (Time)For Time: 800M run 50 Pull-Ups 800M run…

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