RCF CrossFit

WOD

06.23.20

STRENGTH : 10 Rounds E90sec

2 Snatch Complex:

  • Snatch Grip Deadlift into

  • 2sec Pause @ Hang ATK into

  • TnG Muscle Snatch

WOD : 8-MIN EMOM

- 10 Wall Ball Shots (20/14)

Then, Max Calorie Row

SCORE = Total Calories Rowed

RCF CrossFitComment
06.22.20

STRENGTH : 10-MIN EMOM

- 5 Strict Presses*

*8 second OH hold @ last rep

WOD : 3 Rounds For Time!

- 30 Jumping Lunges

- 20 Deadlifts (115/80) +(155/105)

- 10 Snatches (Same Weight)

RCF CrossFitComment
04.27.20

PLEASE JOIN US…

https://www.facebook.com/groups/iamRCF/

For your Home Version - Strength & Conditioning Programming, Nutrition Coaching, RCF Zoom Classes, RCF Yoga LIVE!

RCF CrossFitComment
04.25.20

WOD : For Time!

  • 25 Burpees +(50)

  • 400m RUN (1m15s out and back)

  • 50 Push Ups +(100)

  • 400m RUN (1m15s out and back)

  • 75 Walking Lunges +(150)

  • 400m RUN (1m15s out and back)

  • 100 Air Squats +(200)

  • 400m RUN (1m15s out and back)

  • 75 Walking Lunges +(150)

  • 400m RUN (1m15s out and back)

  • 50 Push Ups +(100)

  • 400m RUN (1m15s out and back)

  • 25 Burpees +(50)

RCF CrossFitComment
04.24.20

STRENGTH : 24-MIN AMRAP
3RD OF (30s ON:30s OFF)
- Plank hold
- Side plank(left)
- Side plank(right)
- MTN Climbers
- Hollow hold
- V-Tucks
- Flutter Kicks
- Hollow hold

WOD : 3 Rounds For Time!
- 40 Single Leg Deadlifts (ALT every 10)
- 20 Jump Tucks
- 10 Burpees

RCF CrossFitComment