Categorized as: WOD

Masters

CrossFit RVC – Masters ClassView Public WhiteboardMetconA): Metcon (4 Rounds for time)E4mx16 (4sets) 500M row 10 burpees over erg*each round is for timeB): Metcon (AMRAP – Rounds and Reps)AMRAP 8…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (AMRAP – Rounds and Reps)AMRAP 40 W/A Partner 50 Burpees 500m row 50 KB swings (55/35) 500m row 50 Pull-ups 500m row 50…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front Squat (8×3)E2X16M (8 sets) 3 tempo front squats *Build over the 8 sets **3 secs. down, 1 sec pause, 1 sec upB): Metcon…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)EMOMx30 (5 sets) Min 1= :30 AB Cals Min 2= :30 D-ball over shoulder (100/70) Min 3= :30 Cal Row Min…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardGymnasticsA): Metcon (AMRAP – Reps)E:45 X 6 Kipping HSPU’s x 6-8 reps *Max set on last set **Score is total reps over the entire workout…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (1-1-1-1-1)15 Mins for 1rmMetconB): Metcon (3 Rounds for time)3 sets: 200M run 30 Wall Balls (20/14) 20 Box Jumps *Rest 3 mins…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Clean and Jerk (2-1-1-1-1-1)E:90X9M (6 sets) *Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk *Set 2 = 1 rep @…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (5 Rounds for reps)5 sets: In 2:00 10 Deadlifts (185/123) 20 KB Swings(55/35) Max Ab Mat situps in remaining time RX+= (225/153) 55+=…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Behind The Neck Jerk (12×1)EMOM x 12 1 Behind the neck split jerk @ 60%-70% 1rm jerkMetconB): Metcon (Time)For time: 10 Deadlifts (225/183…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)EMOMx 30 (6 sets) Min 1= 10/7 cal ski erg Min 2= 10/7 C2B Pull-Ups Min 3= 10 Burpee Box Overs…

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