Category: Uncategorized
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CrossFit – Tue, Dec 16
CrossFit Rift Valley – CrossFit skill EMOM (Checkmark) 1: c2b 2: push-ups*no knees- use bands, box or bench *opt for strict c2b as a challenge, or scale to strict pullups, or banded WOD (AMRAP – Reps) AMRAP 10′ 1 BMU 3 deadlifts (225/155) 2 BMU 6 dl 3 BMU 9…
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CrossFit – Mon, Dec 15
CrossFit Rift Valley – CrossFit PARTNER WOD (AMRAP – Rounds and Reps) 30′ AMRAP 30 cal bike 30 cal row 30 burpees
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CrossFit – Fri, Dec 12
CrossFit Rift Valley – CrossFit warmup (No Measure) 2′ run/bike/row 3 rds: pvc gm / dislocates / figure 8s 10 medball g2oh / medball squats / medball thrusters 3 inchworms / 10 pushups / 2 WW 10 medball deadlifts WOD (Time) 30-20-10 thrusters (75/55) 9-6-3 wall walks*goal 6-10′ Sumo Deadlift…
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CrossFit – Thu, Dec 11
CrossFit Rift Valley – CrossFit warmup (No Measure) ROWLING 122m, 101m, 98m, 89m, 112m, 104m, 92m over= burpees under= ring rows then scap pulls, kip swings, ΒΌ pulls & pull-ups WOD (Time) For Time 2k Row 50 burpee pull-ups (6″)goal 20′ must be done in that order scale to burpee…
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CrossFit – Wed, Dec 10
CrossFit Rift Valley – CrossFit WOD (AMRAP – Rounds and Reps) 4 rds: 4′ AMRAP, 4′ REST 30/20 cal bike 15 push press (95/65) 15 box jumps (24/20)*bike is buy-in each round *AMRAP p.p & b.j. in time left in 4′ (aim for 2′ or more) *pick up when you…
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CrossFit – Tue, Dec 9
CrossFit Rift Valley – CrossFit ugly sweater party RSVP for pizza by 12/18 ! PARTNER WOD (AMRAP – Rounds and Reps) 15′ AMRAP 25 alt db snatch 50 double unders 25 t2b
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CrossFit – Wed, Dec 3
CrossFit Rift Valley – CrossFit WOD (Time) For Time: 100 deadlifts (185/125) EMOM incl. Start, 2 rope climbs
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CrossFit – Tue, Dec 2
CrossFit Rift Valley – CrossFit WOD (AMRAP – Rounds and Reps) 5′ AMRAP 12 kb snatch 10 alt. kb oh lunge*legs must alternate for lunge, not OH hand holding kb Clean and Jerk (EMOM x 12) building to heavy single C&J go up each minute as desired
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CrossFit – Fri, Nov 28
CrossFit Rift Valley – CrossFit warmup (No Measure) Partner ROWLING: 100m x 10 total over= single leg v ups under= burpees Shop Til You Drop (Partner WOD) (Time) For Time: Buy IN 100 abmat situps 30 Wall Walks 300 cal row Cash OUT: 100 abamt situpsPartition wall walks and cal…
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CrossFit – Thu, Nov 27
CrossFit Rift Valley – CrossFit HBD COACH BJ! #Thankful (AMRAP – Rounds and Reps) Team of 3, AMRAP 22 A & B: 10 pull-ups 10 burpees 10 box jumps C: 200m run vest optional (RX+) run does not count towards scoreone partner must be running while the other 2 partners…