Category: Uncategorized
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CrossFit – Fri, Jan 10
CrossFit Rift Valley – CrossFit VDM WOD (AMRAP – Rounds and Reps) 10′ AMRAP Buy in: 40 Box Jump Overs (24/20) AMRAP remaining time: 12 Box Jumps (30/24) 12 HSPU 250m row Deficit Handstand Push-ups (max reps @ deficit of choice *note inches in comments)
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CrossFit – Thu, Jan 9
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ bike 6′ AMRAP 10 ring rows 10 high knees 10 butt kicks 10 kip swings 10 reach thrus banded raises/slides/clocks WOD (Time) For Time: 50 bike cals 50 pull-ups 30 bike cals 30 chest to bar 10 bike cals 10 bar…
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CrossFit – Thu, Jan 9
CrossFit Rift Valley – CrossFit WOD (Checkmark) EMOM x 20 1: bike/row cals 2: 3 BMU
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CrossFit – Thu, Jan 9
CrossFit Rift Valley – CrossFit WOD (Time) For Time: 50 bike cals 50 pull-ups 30 bike cals 30 chest to bar 10 bike cals 10 bar MUring rows, pullups, c2b
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CrossFit – Wed, Jan 8
CrossFit Rift Valley – CrossFit warmup (No Measure) 3′ row as: :30 easy :20 moderate :10 hard then 3 rounds: 10 double db strict press 10 pvc pass thru / dislocate / good mornings 10 jumping jacks / 20 singles / 20 doubles :30 hollow hold / arch hold/ plank…
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CrossFit – Tue, Jan 7
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ run/bike/row 3 rounds of: 5 air squats 5 kb deadlifts / russian swings / american swings :30/side lizard / pigeon / cat cows EMOM (Checkmark) 10′ EMOM 1: goblet squats w/ kb 2: kb swings Back Squat (2 rep 8-8-6-6-4-4-2-2)
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CrossFit – Mon, Jan 6
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ bike easy 10 updowns 10 reverse lunges 10 bootstrappers 1′ bike moderate 10 cat cows 10 side lunges 5 burpees :30 bike hard 10 air squats 5 burpees deadlift warmup/review&set-up Nutrition 125 : Part A (Calories) 1′ MAX bike calories this…
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CrossFit – Fri, Jan 3
CrossFit Rift Valley – CrossFit WOD (Time) 3 RFT 25 abmat sit-ups 20 pull-ups 15 push-ups Bench Press (5×8 building to about 70% of 1RM) 5×8 building to about 70% of 1RM
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CrossFit – Fri, Jan 3
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ run/bike/row 3 rounds: 10 kip swings/ scap pulls / strict or rings 10 plank shldr taps/ pushups / banded dislocates :30 hollow/ :30 arch / 10 single leg v ups WOD (Time) 3 RFT 25 abmat sit-ups 20 pull-ups 15 push-ups…
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CrossFit – Thu, Jan 2
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ run/bike/row 2-3′ squat therapy with a kb or dumbbell 3 rounds of: 10 step ups / box jumps / bjo 10 medball squat/ medball cleans/ medball g2oh 10 cat cows / boot strappers / reach thrus back squat (de-load week) (Weight)…