Thursday

Thursday

CrossFit RVC – CrossFitView Public WhiteboardPartner WODA: Metcon (AMRAP – Rounds and Reps)AMRAP 30 1000m Row 2 Minute Plank 60 Yard Weight Push (45lbs)

Read More

Wednesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (AMRAP – Reps)RX / RX+ = 5 Rounds 1 Min Air Squats / Pistol Squats 1 Min Ab Mat Situps / T2B 1…

Read More

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Clean and Jerk (EMOM x 12 Minutes Climbing )MetconB: Metcon (AMRAP – Rounds and Reps)RX / RX+ = AMRAP 17 5 Power Cleans (135/85)…

Read More

Monday

CrossFit RVC – CrossFitView Public WhiteboardMetconA and B are on a 20 Minute Running clock. 3 Minute rest after A.WeightliftingA: Metcon (AMRAP – Reps)AMRAP 7 Bar Facing BurpeesB: Snatch (10…

Read More

Saturday

CrossFit RVC – CrossFitView Public WhiteboardEMOMA: Metcon (AMRAP – Reps)EMOM x 28 Min 1 – Calories Ski or Bike Min 2 – Deadlifts (225/155) Min 3 – Burpees Min 4…

Read More

Masters

CrossFit RVC – Masters ClassView Public WhiteboardWeightliftingA: Front Squat (1-1-1-1-1)Test your 1rm!MetconB1: Metcon (Time)15-12-9 Power Snatch (115/75) Bar-Facing Burpees *8 min cap35-49 (as written) 50-54 ( 95/63) 55+ (75/43) Rest…

Read More

Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Front Squat (2-2-1-1-1)MetconB: Metcon (Time)RX= 1-2-3-4-5-6-7-8-9-10 Front Squats (135/85) HSPU RX+ = 1-2-3-4-5-6-7-8-9-10 Front Squats (165/115) Strict HSPUScale to Pushups or DB Press as…

Read More

Thursday

CrossFit RVC – CrossFitView Public WhiteboardWarm-upDynamic Track Warm-Up Toe Walks Heel Walks Knee Hugs Quad Stretch Glute Pulls Running high knees Running butt kicks karaoke high knee karoake Side shuffles…

Read More

Wednesday

CrossFit RVC – CrossFitView Public WhiteboardWeightliftingA: Power Clean + Squat Clean (12 Minutes)Build to Heavy ComplexMetconB: Metcon (AMRAP – Reps)RX / RX+ = 4 Rounds 1 Min Wall Balls (20/14)…

Read More

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardEMOMA: Metcon (AMRAP – Reps)6 Rounds AMRAP 4 420m Run (Building Lap) 50 Double-Unders KB Swing (54/36) in remaining time Rest 1 Minute RX+= DB…

Read More