Category: Uncategorized
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CrossFit – Wed, Feb 11
CrossFit Rift Valley – CrossFit WOD (Time) For Time: 50 T2B 40 Wallballs (20/14) (10/9) 30 HSPU 20 BMU CAP: 20′
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CrossFit – Tue, Feb 10
CrossFit Rift Valley – CrossFit WOD (Calories) 2′ on 2′ off x 5 rounds 20 kb swings (70/53) max bike calories*score is total calories for all 5 rounds *no rollover calories *swings are american
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CrossFit – Mon, Feb 9
CrossFit Rift Valley – CrossFit SIGN UP FOR THE OPEN first FRIDAY NIGHT LIGHTS is 2/27! Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes
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CrossFit – Fri, Feb 6
CrossFit Rift Valley – CrossFit Back Squat (3 x 5 @ same weight) 15′ WOD (AMRAP – Rounds and Reps) 6′ AMRAP 12 alt. db hang snatch (50/35) 6 LA OHS w/ db 6 RA OHS w/ db
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CrossFit – Thu, Feb 5
CrossFit Rift Valley – CrossFit PARTNER WOD (Checkmark) power cleans pullups abmat situps
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CrossFit – Wed, Feb 4
CrossFit Rift Valley – CrossFit Nutrition 125 : Part A (Calories) 1′ MAX bike calories this should be an ALL OUT effort, pushing yourself to the limit in 1 minute followed by 5′ REST Nutrition 125 : Part B (Time) 1, 2, 3, 4…10 burpees over the bar BW deadlift
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CrossFit – Tue, Feb 3
CrossFit Rift Valley – CrossFit WOD (AMRAP – Rounds and Reps) 10′ AMRAP 25 doubles unders 10 S2OH (115/75)
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CrossFit – Mon, Feb 2
CrossFit Rift Valley – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target
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CrossFit – Fri, Jan 30
CrossFit Rift Valley – CrossFit Skill EMOM x 10 (Checkmark) 1: strict pulling 2: push-ups / HR push-ups Deadlift (build to heavy 5 ) 25′
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CrossFit – Thu, Jan 29
CrossFit Rift Valley – CrossFit warmup (Checkmark) 2′ bike or row 3 rds: 10 banded dislocates / good mornings / monster walks 10 air squats / db goblet squats / db thruster* 10 kip swings / knee raises / legs or t2b 25 jumping jacks / singles/ doubles *one db…