Category: Uncategorized
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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
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CrossFit – Wed, Feb 25
CrossFit Rift Valley – CrossFit Partner WOD (AMRAP – Rounds and Reps) 15′ AMRAP 250m row 2 rope climbs
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CrossFit – Tue, Feb 24
CrossFit Rift Valley – CrossFit WOD (Time) 3 RFT 100 double unders 30 burpees to target 10 T2Buse same bar for burpee target as T2B
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CrossFit – Mon, Feb 23
CrossFit Rift Valley – CrossFit WOD (Weight) E2MOM x 10 1 Squat Clean & Jerkheavy day, building each round as desired
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CrossFit – Fri, Feb 20
CrossFit Rift Valley – CrossFit Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs…
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CrossFit – Thu, Feb 19
CrossFit Rift Valley – CrossFit EMOM x 21 (AMRAP – Reps) 1: max cal row 2: max pull-ups 3: restscore is total calories + total pullups all rounds combined *no rollver calories
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CrossFit – Wed, Feb 18
CrossFit Rift Valley – CrossFit Skills & Scales (Checkmark) RMU/Ring Dips 10-15′ working on skill, progressions, scales & sets Deadlift (15-20′ 8×3 building) must be TNG
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CrossFit – Tue, Feb 17
CrossFit Rift Valley – CrossFit WOD (AMRAP – Rounds and Reps) 11′ AMRAP 11 cal bike 3,6,9… HSPU
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CrossFit – Mon, Feb 16
CrossFit Rift Valley – CrossFit President’s Day Schedule Today 6am, 10am, 5:15pm West Wing (Time) For Time, with a partner: Grace- 30 C&J (135/95) Karen- 150 wallballs (20/14) (10/9) Isabel- 30 Snatches (135/95) Annie- 50-40-30-20-10 abmat situps & double unders25′ HARD CAP *1 abmat per team
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CrossFit – Fri, Feb 13
CrossFit Rift Valley – CrossFit WOD (AMRAP – Rounds and Reps) 6′ AMRAP 2 Front Squats 155/105 10 c2b pull-ups Thruster (heavy 2 rep) rest 5′ after WOD 10′ to find heavy 2 rep