Category: Uncategorized
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CrossFit – Mon, Mar 30
CrossFit Rift Valley – CrossFit CLOSED SUNDAY 4/5 HAPPY EASTER! We will be CLOSED this Sunday.
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CrossFit – Fri, Mar 27
CrossFit Rift Valley – CrossFit WOD (AMRAP – Reps) 5 rounds for max reps: 1: rope climbs 2: burpees to target (6″) 3: air squats 4: rest*must touch chain for RX rope climbs *2 hands hit target, full chest and thighs to ground on burpees *must squat below parallel- squat…
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CrossFit – Thu, Mar 26
CrossFit Rift Valley – CrossFit PARTNER WOD (Time) For Time w/ a partner: 5k Row E2MOM including the start: 10 box jumps (24/20)
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CrossFit – Wed, Mar 25
CrossFit Rift Valley – CrossFit COMPLEX (Weight) Every 5′ x 7 sets: 3 push press 2 push jerks 1 split jerk*building each set *must be done as a complex
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CrossFit – Tue, Mar 24
CrossFit Rift Valley – CrossFit WOD (Time) For Time: 80 cal bike 60 deadlifts (135/95) 40 cal bike 20 deadlifts25′ CAP
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CrossFit – Mon, Mar 23
CrossFit Rift Valley – CrossFit Paused Front Squat (8 x 2 building *3 second pause @ bottom) **start counting once you are fully below parallel, do not start to stand/extend until you’ve counted to 3. the 1,2,3 is all while in a hold
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CrossFit – Fri, Mar 20
CrossFit Rift Valley – CrossFit PARTNER WOD (AMRAP – Rounds and Reps) 20′ AMRAP 10 db snatch 6 t2b 2 WW*choose your DB weight *we have 60’s & 70’s!
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CrossFit – Tue, Mar 17
CrossFit Rift Valley – CrossFit Luck of the Irish (AMRAP – Rounds and Reps) 17′ AMRAP 3 power snatch (155/105) 17 bike cals 20 cal row 26 double unders
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CrossFit – Fri, Mar 13
CrossFit Rift Valley – CrossFit 26.3! CFRV GEAR! Wear you new OPEN shirt, or any CFRV gear you have! shirts for sale in the trophy case!
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CrossFit – Thu, Mar 12
CrossFit Rift Valley – CrossFit Open Prep EMOM Warmup (No Measure) 3’ bike: :30 easy :20 moderate :10 hard 10 banded good mornings 10 banded dislocates 10 banded monster walks :30 hollow / :30 arch x 2 skill choice specific warmup / setup OPEN PREP EMOM (No Measure) EMOM x…