Category: Uncategorized
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CrossFit – Fri, Dec 20
CrossFit Rift Valley – CrossFit Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box
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CrossFit – Thu, Dec 19
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ bike 6′ AMRAP 10 banded dislocates 10 light double db strict press 10 banded monster walks 10 banded glute bridges 10 pushups Push Press (2 rep) 15′ Prancer (AMRAP – Rounds and Reps) 14′ AMRAP 14/10 bike cals 7 push press…
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CrossFit – Thu, Dec 19
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ bike 6′ AMRAP 10 banded dislocates 10 light double db strict press 10 banded monster walks 10 banded glute bridges 10 pushups Push Press (2 rep) 15′ Prancer (AMRAP – Rounds and Reps) 14′ AMRAP 14/10 bike cals 7 push press…
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CrossFit – Thu, Dec 19
CrossFit Rift Valley – CrossFit Push Press (2 rep) 15′ Prancer (AMRAP – Rounds and Reps) 14′ AMRAP 14/10 bike cals 7 push press @ 75% of today’s 2 rep
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CrossFit – Wed, Dec 18
CrossFit Rift Valley – CrossFit warmup (No Measure) 3 rounds of: 1′ row 5 burpees 10 banded good mornings 10 db strict press 10 ring rows/ pull-ups/ c2b Dasher & Dancer (Time) Partner WOD: You go, I go 20 rounds, for time 4 C2B 6 burpees 8 alt. db snatch…
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CrossFit – Wed, Dec 18
CrossFit Rift Valley – CrossFit Dasher & Dancer (Time) Partner WOD: You go, I go 20 rounds, for time 4 C2B 6 burpees 8 alt. db snatch (50/35)
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CrossFit – Tue, Dec 17
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ run/bike/row 5′ AMRAP 5 push-ups 10 jumping jacks :15 hollow hold :15 handstand hold specific warmup: 2 rounds 20 singles / 20 dubs 1 wall walk 5 sit-ups cool down (No Measure) calf raises / tib raises lax ball pec smash…
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CrossFit – Tue, Dec 17
CrossFit Rift Valley – CrossFit Reindeer Legs 5′ AMRAP 10 reverse lunges 10 russian kbs (70/53) Back Squat (10 rep max) 10 rep max 25′
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CrossFit – Mon, Dec 16
CrossFit Rift Valley – CrossFit warmup (No Measure) 3′ bike :30 easy :20 moderate :10 hard then 2 rounds of: 10 kb deadlifts / 10 russian kb 10 air squats / 10 side lunges 10 cherry pickers / 10 reach thrus Reindeer Legs (AMRAP – Rounds and Reps) 5′ AMRAP…
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CrossFit – Fri, Dec 13
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ bike/row 5′ amrap 5 updowns 5 step-ups 5 light kbs 5 air squats individual movement warmup/setup Victoria (Time) 5 Rounds for Time 10 Thrusters (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo-Deadlift High-Pulls (95/65 lb) 12 Burpees 27 Kettlebell Swings…