Category: Uncategorized
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CrossFit – Wed, Mar 11
CrossFit Rift Valley – CrossFit WOD (Time) 9-15-21-15-9: Burpee box jump-overs (24/20) Power cleans (135/95) +30/20 cal bike between each roundGOAL: under 25′
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CrossFit – Tue, Mar 10
CrossFit Rift Valley – CrossFit Return to RUN VALLEY / Partner WOD (AMRAP – Rounds and Reps) 20′ AMRAP 200m run 20 c2b 20 wallballs (20/14) (10/9)20 cal row sub IF you can NOT run
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CrossFit – Mon, Mar 9
CrossFit Rift Valley – CrossFit WOD (AMRAP – Reps) 4 rounds for reps: :40 double-DB push presses (50/35) :20 rest :40 double-DB deadlifts :20 rest :40 double-unders :20 rest
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CrossFit – Fri, Mar 6
CrossFit Rift Valley – CrossFit 26.2 ! AMERICA THEME NIGHT! *remember to ONLY sign in for a heat if you are registered for the OPEN. 6 and 8am will run as regular classes.
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CrossFit – Thu, Mar 5
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…
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CrossFit – Wed, Mar 4
CrossFit Rift Valley – CrossFit HBD COACH BREE! Masters Athlete (partner WOD) (Time) 35 Rounds w/ a Partner 3 pull-ups 4 burpees + 91 sit-up cash out (split)*rounds are split any way *cash out must be split
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CrossFit – Tue, Mar 3
CrossFit Rift Valley – CrossFit WOD (AMRAP – Rounds and Reps) 12′ AMRAP 12 bike calories 12 kb swings (53/35) 12 box jumps Deadlift (5 x 8 @ 50%) LIGHT, meant to just move
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CrossFit – Mon, Mar 2
CrossFit Rift Valley – CrossFit Warmup (No Measure) 2’ bike/row 5’ AMRAP 5 burpees 10 air squats 10 reach thrus 10 pvc good mornings 10 pvc dislocates 10 db hang clean & press PVC/empty barbell clean and jerk warmup Minimum 10 reps with empty barbell WOD (Weight) E2MOM x 10…
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CrossFit – Fri, Feb 27
CrossFit Rift Valley – CrossFit 26.1 !! Welcome to the 2026 CrossFit Open! Please ONLY sign in for a PM heat time if you are REGISTERED for the OPEN and will require a judge. If you are not participating, you may still come to do the workout at the 6am/8am…
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CrossFit – Thu, Feb 26
CrossFit Rift Valley – CrossFit OPEN EMOM (Checkmark) 24′ EMOM 1: bike 2: row 3: skill 4: stretch/rest