Category: Uncategorized
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CrossFit – Wed, Dec 31
CrossFit Rift Valley – CrossFit PRE-TOX (Time) 40-30-20-10 bike calories 4-3-2-1 Snatch (155/115)
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CrossFit – Tue, Dec 30
CrossFit Rift Valley – CrossFit Back Squat (5 x 2 building to heavy 2 rep/ 2RM 20-25′) Back Squat (rest 5′ use 50% of 2RM and go for max unbroken set. pausing at the top is OK, set is finished when athlete re-racks the bar OR fails rep)
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CrossFit – Mon, Dec 29
CrossFit Rift Valley – CrossFit WOD (AMRAP – Reps) 1′ AMRAP x 5 w/ 2′ rest between rounds 10 HSPU max T2B
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CrossFit – Fri, Dec 26
CrossFit Rift Valley – CrossFit Holiday Hangover (Time) 5 RFT: 10/8 cal bike 3 RMU 1 clean (225/155)*scale RMU to a strict challenging pull
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CrossFit – Wed, Dec 24
CrossFit Rift Valley – CrossFit Santa’s On His Way (AMRAP – Reps) EMOM x 24 for reps 1: shuttle runs 2: ww 3: rest
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CrossFit – Tue, Dec 23
CrossFit Rift Valley – CrossFit Holiday Schedule W-F Wednesday and Friday holiday schedule! Thursday CLOSED- Merry Christmas! Mr & Mrs Claus (Partner WOD) (Time) 30 RFT w/ a partner 20 double unders 10/8 cal row 1 rope climb35′ CAP
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CrossFit – Mon, Dec 22
CrossFit Rift Valley – CrossFit 12 Days of Christmas WOD dress festive for a group photo in each class today! PM class times have been adjusted slightly to allow for the longer WOD/setup 12 Days of Xmas at CFRV (Time) 1- thruster (155/105) 2- power cleans 3- deadlifts 4- T2B…
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CrossFit – Fri, Dec 19
CrossFit Rift Valley – CrossFit UGLY SWEATER PARTY TONIGHT! 1-time exercise (No Measure) 6′ AMRAP 20 jumping jacks / singles 10 air squats 10 side lunges 10 cat cows 10 lunges / stepups Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders3′ to find max unbroken set UGLY BETTY…
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CrossFit – Thu, Dec 18
CrossFit Rift Valley – CrossFit RSVP DUE TODAY get your name on the whiteboard for the ugly sweater pizza party tomorrow! warmup (No Measure) 1′ bike 1′ row 10 reach thrus 10 up downs 10 cat cows 10 burpees 1′ lizard/side 1′ pigeon/side PARTNER WOD (AMRAP – Rounds and Reps)…
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CrossFit – Wed, Dec 17
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ row 3 rounds: 10 RR / 10 scap pulls / 10 kip swings 3 inchworms 10 banded good mornings/ banded dislocates / kb deadlifts WOD (AMRAP – Reps) AMRAP 12′ 1 BMU 3 deadlifts (225/155) 2 BMU 6 dl 3 BMU…