Categorized as: WOD

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardA: Burpee Primer (Time)50 Burpees RX+ = 100 BurpeesPrimerMetconB: Metcon (AMRAP – Reps)3 Rounds 1 Min – Double Unders 1 Min – Calorie Row 1…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Hang Squat Clean + Jerk (15 minutes Heavy Single)MetconB: Metcon (Time)7 RFT 7 Hang Squat Cleans (95/65) 7 Jerks (95/65) RX+ = (135/85)ExtraC: Muscle-ups…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardPartner WODA: Metcon (AMRAP – Rounds and Reps)Rx / Rx+ = AMRAP 24 450m Run (Building Lap ) 40 KB Swings (54/36) / (71/45) 40…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardWeightliftingA).: Front Squat/Back Squat (4x 4/8)4 sets: 4 front squats directly into 8 back squats @75% front squat 1rmB1): Push Press (1)EMOM until failure:…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Clean + Hang Clean (15 minutes)Power or SquatMetconB: Metcon (Time)RX = 30 Power Cleans (135/85) 100 Wall Balls (20/14) 50 Burpees Over Bar RX+…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardPartner WODA: 500 Calories (Time)Rx = Row or Ski Rx+ = Bike

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Thruster (Heavy Single)12 MinutesMetconB: Metcon (AMRAP – Rounds and Reps)RX / RX+ = AMRAP 14 6 Thruster (115/75) / (135/85) 10 Pull-ups / C2B…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardPrimerA: Metcon (AMRAP – Rounds and Reps)AMRAP 8 200m Run 15 Yard Plate Push (45lbs)1st come 1st serve on the plates. Should only take 5…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Snatch (2RM TNG)12 minutesMetconB: CrossFit Games Open 16.3 (AMRAP – Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardPartner WODA: Metcon (Time)RX = For Time 100 Burpees 200 Calories 100 Burpees RX+= For Time 100 Burpee Box Jump Overs (24/20) 200 Calories 100…

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