Category: Uncategorized
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CrossFit – Thu, Jan 23
CrossFit Rift Valley – CrossFit WOD (Time) 3′ x 6 sets 12 pull-ups 12/8 cal row 12 db snatch (50/35) *score is slowest round *no scheduled rest, you should have rest in the 3 minutes
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CrossFit – Thu, Jan 23
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ row 4′ AMRAP 10 updowns 10 banded good mornings 10 banded dislocates 10 kip swings then 2 rounds of: 10 scap pulls / ¼ pulls 10 db snatch L / 10 db snatch R WOD (Time) 3′ x 6 sets 12…
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CrossFit – Wed, Jan 29
CrossFit Rift Valley – CrossFit WOD (Calories) 6 rounds of 1:30 row and 2:30 rest *for calories *score is round of LEAST amount of calories Accessory Work / Finisher (No Measure) bicep curls skull crushers / tricep ext arnolds
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CrossFit – Wed, Jan 22
CrossFit Rift Valley – CrossFit warmup (No Measure) 2 rounds of: partner a: bike or row partner b: 2 walkouts, 6 step-ups, 6 light kb swings 2 rounds of: partner a: bike or row partner b: 1 wall walk, 6 step-ups w/ light kb, 6 light kb swings Partner WOD…
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CrossFit – Tue, Jan 28
CrossFit Rift Valley – CrossFit Deadlift (5 x 5 building to heavy 5 rep) 25′ WOD (AMRAP – Reps) in 5′ … MAX burpee to 6″ target
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CrossFit – Tue, Jan 21
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ run/bike/row 6′ AMRAP 20 singles 10 kb deadlift 10 reach thrus 10 hollow rocks WOD (Time) 21-18-15-12-9-6-3 deadlifts (155/105) *30 dubs between reach round *ends after 3 deadlifts Toes-To-Bar (Max set unbroken T2B (unbroken = without hands coming off bar)) cool…
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CrossFit – Mon, Jan 20
CrossFit Rift Valley – CrossFit MLK Jr. Holiday Schedule warmup (No Measure) 2′ run/bike/row 3 rounds of: 5 burpees 5 db strict press/side (light) 5 air squats / bootstrappers / side lunges 10 pvc dislocates Shoulder Press (5 x 5 building) 12′ MLK JR (Time) 10 RFT 3 power cleans…
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CrossFit – Fri, Jan 17
CrossFit Rift Valley – CrossFit WOD (AMRAP – Rounds and Reps) 15′ AMRAP 5 T2B 8 box step-ups 11 bike cals
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CrossFit – Fri, Jan 17
CrossFit Rift Valley – CrossFit warmup (No Measure) 3′ on the bike as: :30 easy :20 moderate :10 hard then 3 rounds of: 8 single leg v ups 8 step-ups 8 bootstrappers :30 t-spine twist / side WOD (AMRAP – Rounds and Reps) 15′ AMRAP 5 T2B 8 box step-ups…
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CrossFit – Thu, Jan 16
CrossFit Rift Valley – CrossFit WOD (Time) 1200/900/600/300 meter row 120/90/60/30 double unders 12/9/6/3 double dumbbell hang cleans (50/35) 30′ CAP