Categorized as: WOD

Friday

CrossFit RVC – CrossFitStrengthA): Front Squat (5-5-5-5)EMOM X8 Even- Front Squats @ 60% 1rm Odd- 35 DU’s or DU practrice x :30MetconB): Metcon (AMRAP – Rounds and Reps)AMRAP 12 2…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (3 Rounds for time)Partner Wod: Running clock 00:00-14:00 A) 45/35 cal ski 30 Burpee box jump overs 800m run (together) 14:00-26:00 B) 45/35…

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Wednesday

CrossFit RVC – CrossFitMetconA): Metcon (3 Rounds for reps)3 Rounds: 3 Min/on-3 Min/off 5 Strict Pull-Ups 10 Russian KB Swings 15 Box Jumps *Each 3 min round is for total…

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Tuesday

CrossFit RVC – CrossFitMetconA): Metcon (Time)For Time 1000M row 21 Back Squats (135/93) 750M row 15 Back Squats (155/103) 500M row 9 Back Squats (185/123) **Racks OK RX+= All from…

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Monday

CrossFit RVC – CrossFitPre ClassPre: Push Jerk + Split Jerk (2-2-2-2-2)5 sets of 2 @80%OlyA: Clean (3-3-3-3-3)2 sets of 3 @80% 3 sets of 3 climbing *Record heaviest tripleMetconB): Brandon…

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Masters

CrossFit RVC – Masters ClassOly1 Hang Squat Clean + 1 Squat Clean (2-2-2-2-2)1 set EMOM x 10 mins Start at 60% load and climb to a moderate/heavy doubleMetconCindy (AMRAP –…

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Saturday

CrossFit RVC – CrossFitStrengthA): Back Squat (1-1-1-1-1)Heavy single/1RMMetconB): Metcon (AMRAP – Rounds and Reps)AMRAP 18 5 MU’s 10 Cal Row 15 Alt. Pistols

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Friday

CrossFit RVC – CrossFitMetconA): Metcon (AMRAP – Rounds and Reps)In teams of two, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run (together) 400…

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Thursday

CrossFit RVC – CrossFitMetconA): Metcon (No Measure)EMOMx 30 (:45on/:15off) Station 1- Ski erg Station 2- Push-ups Station 3- D-Ball Over Shoulder Station 4- Bike Station 5- DU’s Station 6- Rope…

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Wednesday

CrossFit RVC – CrossFitStrengthA): Shoulder Press (5-4-3-2-1)Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @…

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