Category: Uncategorized
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CrossFit – Wed, Nov 26
CrossFit Rift Valley – CrossFit Apple Pie (AMRAP – Rounds and Reps) AMRAP 8′ 35 double unders 8 deadlifts (185/125) Power Snatch (5 x 2 building) TNG re-grip allowed only in the hang
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CrossFit – Tue, Nov 25
CrossFit Rift Valley – CrossFit Turkey Legs (Time) For Time 65/50 cal bike 50 front squats (115/75) 65/50 cal bike
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CrossFit – Mon, Nov 24
CrossFit Rift Valley – CrossFit Greenbean Casserole (Time) For Time 30-20-10-20-30 kb swings (53/35) 15-10-5-10-15 deficit HSPU (45/25)45# plate (M) or 25# plate (F) under each hand to create deficit
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CrossFit – Fri, Nov 21
CrossFit Rift Valley – CrossFit partner WOD (AMRAP – Rounds and Reps) 21′ AMRAP 21 db hang snatches (50/35) 21 abmat sit-ups 21 double unders (each)
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CrossFit – Thu, Nov 20
CrossFit Rift Valley – CrossFit Back Squat (5 x 5 building to MODERATE / 70%) WOD (Time) 21-15-9 thrusters (95/65) burpees over bar (lateral)
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CrossFit – Wed, Nov 19
CrossFit Rift Valley – CrossFit WOD (Time) 10 RFT: 3 C&J (185/125) 10 box jump overs (24/20)
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CrossFit – Fri, Nov 14
CrossFit Rift Valley – CrossFit WOD (Time) 3 RFT: 500m row 20m handstand walk 200m farmers carry (53/35)*2kbs for carry *sub HSW for box walk-arounds inverted shoulder taps plank shoulder taps
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CrossFit – Thu, Nov 13
CrossFit Rift Valley – CrossFit Squat Clean (5 x 2 building) 20′ re-grip allowed in the hang or on floor, no walking away from bar between reps WOD (AMRAP – Rounds and Reps) AMRAP 10′ 3 power cleans (135/95) 20 double unders *add 10 double unders each round
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CrossFit – Tue, Nov 11
CrossFit Rift Valley – CrossFit THANK YOU, VETERANS A huge thank you to all Veterans, and especially our CFRV Vets. We appreciate you. Thank you for your service. Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood)…
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CrossFit – Mon, Nov 10
CrossFit Rift Valley – CrossFit PARTNER WOD (AMRAP – Rounds and Reps) 24′ AMRAP – you go, I go rounds 1 Wall Walk 3 push press (115/75) 5 box jumps (30/24)