RCF CrossFit

WOD

01.20.22

STRENGTH : 5 Rounds E2MOM

- 5 Snatch Grip Deadlifts (55% of Deadlift MAX)

WOD : 6 Rounds For Time! (2 Rounds:1 MIN)

- 10 OH DB Lunges

- 10 Deadlifts

- 10 Pull Ups +(10 C2B or 5 MU)

DB= S(35/25) Rx(50/35) +(65/45)

BB= S(135/95) Rx(185/125) +(225/155)

RCF CrossFitComment
01.19.22

WOD : 12-MIN AMRAP (5:2:5)

- 10/8 Cal Row

- 10 Snatches (75/55) +(95/65)

- 10 OHS (75/55) +(95/65)

STRENGTH : 5 Rounds For Quality!

- 5 BTN S.G. Push Presses (AHAP)

RCF CrossFitComment
01.18.22

WOD : 27-21-15-9 For Time! (3:1)

  • WB Shots (20/14) +(30/20)

  • Hang Power Cleans (115/80) +(135/95)

  • Bar Facing Burpees

STRENGTH : 3 Rounds For Quality!

  • 2 AHAP OHS

RCF CrossFitComment
01.17.22

STRENGTH : 5 Rounds E90sec

- 8 Back Rack Deficit Lunges

( ~ 50% back squat ON 45lb plate )

WOD : 5 Rounds For Time!

- 10 Alt Single Arm Devil Press

- 15 DB Goblet Squats

- 20 Abmat Sit Ups +(DB Russian Twist)

Rx(50/35) +(65/45) s(35/25)

RCF CrossFitComment
01.14.22

WOD : 10-MIN AMRAP

  • 3 HANG POWER CLEANS (135/95) +(185/125)

  • 15 WALLBALL SHOTS (20/14) +(30/20)

  • 50 DOUBLE UNDERS

STRENGTH : 5 ROUNDS FOR QUALITY!

  • 5 BACK SQUATS ( AHAP )

RCF CrossFitComment