Category: Uncategorized
-
CrossFit – Mon, Dec 9
CrossFit Rift Valley – CrossFit warmup 2′ bike or row 3 rounds of: 10 air squats/side lunges/bootstrappers 10 pike press/ :15 handstand hold/ 10 db strict press 10 db deadlifts/ cleans/ hang cleans then 1′ lizard each side Back Squat (5 x 5 building to heavy 5 for today 20-25′)…
-
CrossFit – Mon, Dec 9
CrossFit Rift Valley – CrossFit warmup 2′ bike or row 3 rounds of: 10 air squats/side lunges/bootstrappers 10 pike press/ :15 handstand hold/ 10 db strict press 10 db deadlifts/ cleans/ hang cleans then 1′ lizard each side Back Squat (5 x 5 building to heavy 5 for today 20-25′)…
-
CrossFit – Mon, Dec 9
CrossFit Rift Valley – CrossFit Back Squat (5 x 5 building to heavy 5 for today 20-25′) WOD (AMRAP – Rounds and Reps) AMRAP 8′ 5 hang power cleans (155/105) 5 strict HSPU
-
CrossFit – Fri, Dec 6
CrossFit Rift Valley – CrossFit HOLIDAY PARTY Please pay cash or venmo for the holiday party today! Partner WOD (6 Rounds for time) 6 RFT with a partner 100 double unders 20 T2B 10 deadlifts (185/125) split reps any way
-
CrossFit – Fri, Dec 6
CrossFit Rift Valley – CrossFit HOLIDAY PARTY Please pay cash or venmo for the holiday party today! warmup (No Measure) partner warmup 2 rounds each of A: row or bike B: 20 singles, 10 knee raises, 10 single kb deadlifts then 2 rounds each of A: row or bike B:…
-
CrossFit – Thu, Dec 5
CrossFit Rift Valley – CrossFit Back Squat (5 x 3 building to moderate/heavy then AMRAP the final weight 3′ after establishing heavy 3) WOD (Time) 21-15-9 wallballs (20/14) alt. db. snatch (50/35)10′ line for all
-
CrossFit – Thu, Dec 5
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ bike or row 5′ amrap 10 air squats 10 medball g2oh 10 banded monster walks 10 halo band glute bridges Back Squat (5 x 3 building to moderate/heavy then AMRAP the final weight 3′ after establishing heavy 3) WOD (Time) 21-15-9…
-
CrossFit – Wed, Dec 4
CrossFit Rift Valley – CrossFit HOLIDAY PARTY Please pay cash or venmo for the Holiday Party by Friday 12/6! Bar Muscle-ups (15′ to go over scales and progressions + find MAX Unbroken Set) WOD (Time) 10, 9, 8…1 Burpees Russian KBS (70/53)
-
CrossFit – Wed, Dec 4
CrossFit Rift Valley – CrossFit HOLIDAY PARTY Please pay cash or venmo for the Holiday Party by Friday 12/6! warmup (No Measure) 2′ run/bike/row 3 rounds of: 5 burpees 10 kip swings / pull ups/ c2b banded raises/ slides/ clocks Bar Muscle-ups (15′ to go over scales and progressions +…
-
CrossFit – Tue, Dec 3
CrossFit Rift Valley – CrossFit warmup (No Measure) 8′ amrap 1′ row 10 plate g2oh 10 squats w plate 10m waiter carry / side Jerk Complex (Weight) 20′ to build to heaviest successful complex off the rack of: 1 push jerk + 2 split jerks WOD (AMRAP – Rounds and…