Categorized as: WOD

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Metcon (2 Rounds for time)2 rounds 5 Cleans (135/93) 4 Cleans (155/103) 3 Cleans (185/113) 2 Cleans (205/123) 1 Clean (225/133) RX+= 5@ (…

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Monday

CrossFit RVC – CrossFitOlyA): Snatch (3-3-3-3-3)2 sets at 80% 3 sets at 85%MetconB): Metcon (Time)For time: 27-21-15-9 Cal row HSPU’sExtraEX: Metcon (No Measure)3 Sets: 15 Banded Pull-Aparts 15 Banded Rows…

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Saturday

CrossFit RVC – CrossFitStrengthA): Back Squat (6-6-3-2)6@70% 6@80% 3@85-90% 2@ 90%+ (goal is 95%)MetconB): Metcon (AMRAP – Reps)AMREP 6 30 KB swings (50/35) 400M run Max rep wall balls in…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardMetconA): Metcon (AMRAP – Rounds and Reps)In teams of two, complete as many rounds and reps as possible in 30 minutes of: 800 Meter…

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Friday

CrossFit RVC – CrossFitMetconA): Metcon (Time)3RFT: 35 DU’s 15 Deadlifts (225/153) 5 MU’s *Rest 5 mins and then BB): Metcon (Time)3 RFT: 35 DU’s 10 Deadlifts (275/183) 5 Bar MU’s…

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Thursday

CrossFit RVC – CrossFitMetconA): Metcon (Time)For time: 2000M row 1 mile run 2000m row 1 mile run *45 min cap **May be done partner or individual

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Wednesday

CrossFit RVC – CrossFitStrengthA): Front Squat (5-4-4-4)5@65% 4@75% 2×4@80%MetconB): Metcon (AMRAP – Rounds and Reps)AMRAP 20 20 Thrusters (95/63) 20 Pull-Up’s 20 BurpeesExtraEX: Metcon (No Measure)3 sets: 15 face-pulls 10…

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Tuesday

CrossFit RVC – CrossFitPre ClassPre: Push Jerk + Split Jerk (2-2-2-2-2)5 sets @80% 1rm split jerkOlyA): Clean (3-3-3-3-3)5 sets of 3 @ 80% acrossMetconB): Metcon (Time)For Time: 30 snatches (95/63)…

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Sunday

CrossFit RVC – CrossFitMetconA): Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor…

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Masters

CrossFit RVC – Masters ClassStrengthA): Push Press (3-3-3-3)climb to a heavy tripleMetconB): Metcon (No Measure)EMOM x 10 Even- 35 du’s or :30 du prctice Odd- 10 T2B or Hanging knee…

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