RCF CrossFit

WOD

12.23.21

WOD : “SARAH” For Time!

- 45 Air Squats

- 45 Calorie Row

- 45 Push Ups

- 45 Hang Power Cleans

- 45 Deadlifts

- 45 Hang Power Cleans

- 45 Push Ups

- 45 Calorie Row

- 45 Air Squats

S(95/65) Rx(115/80) +(135/95)

STRENGTH : 5 Rounds FQ! ( ~e90s)

- 8 Bent Over Rows (BB or DB)

RCF CrossFitComment
12.22.21

WOD : 12 Days of Christmas

- 1 OHS

- 2 Power Cleans

- 3 Pull Ups +(C2B)

- 4 Thrusters

- 5 Burpee Box Jump Overs

- 6 Back Rack Lunges

- 7 WB Shots

- 8 WB Throw Ups

- 9 Deadlifts

- 10 T2B

- 11 Back Squats

- 12 S2OH

Barbell : s(95/65) Rx(135/95) +(185/125)

Box : s(24/20) Rx and Rx+ (30/24)

WB : s(14/10) Rx(20/14) +(30/20)

RCF CrossFitComment
12.21.21

STRENGTH : 10-MIN E2MOM

- Max U/B Front Squats ( @ 80% )

WOD : 13-MIN AMRAP (4:1:3:1:4)

- 35 Double Unders

- 25 Plate RT Taps (35/25) +(45/35)

- 15 Box Jump Overs (24/20)

- 5 Plate Box Step Overs (same)

RCF CrossFitComment