RCF CrossFit

WOD

10.10.15

SKILL/STRENGTH :  

Handstand Hold/Walk/PU/Deficit

 

WOD :  For Time!

- 21 Squat Cleans (185/125) 

- 300' Bear Crawl

- 15 Squat Cleans (185/125) 

- 200' Bear Crawl

-  9 Squat Cleans (185/125) 

- 100' Bear Crawl

RCF CrossFitComment
10.09.15

WOD : For Time

2 LAPS w/ Barbell OH (135/95) +(185/125) 

 

SKILL/STRENGTH : 

Muscle Up FUN!!  (: 

RCF CrossFitComment
10.08.15

STRENGTH : 

Find 5RM Pause Front Squat,

Then 5x3 (2-sec Pause) 

 

WOD : For Time! 

- 100 SDLHP (45/35) 

-  30 DEADLIFTS (275/185) 

-  50 PULL-UPS

 

*Must be done with ONLY 1 barbell and load own weights. 

RCF CrossFitComment
10.07.15

STRENGTH : 

5x3 SPLIT JERKS EMOM

REST and REPEAT

 

WOD : 10-MIN AMRAP

4min AMRAP of... 

- 4 Full Snatch (115/75) 

- 4 Burpee Pull Ups

2min REST

4min AMRAP of...

- 8 Wall Ball Shots (20/14) 

- 8 Box Jump Overs (24/20) 

RCF CrossFitComment