RCF CrossFit

WOD

02.10.22

STRENGTH : 12-MIN E2MOM

- 4 DEADLIFTS ( @ 77.5% )

WOD : 4 Rounds For Time!

- 41 Double Unders

- 31 Plank DB Pull Thru

- 21 OH DB Lunges

- 11 Pull Ups +(C2B)

s(30/20) s+(40/30)

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

RCF CrossFitComment
02.09.22

STRENGTH : 10-MIN EMOM

- 2 Hang Power Cleans

( 3-sec pause on catch @ 75% )

WOD : For Time!

- 45 WB Shots (20/14)


- 30 Toes to Bar


- 15 Burpee Box Jumps (30/24)


- 30 WB Shots (20/14)


- 20 Toes to Bar


- 10 Burpee Box Jumps (30/24)


- 15 WB Shots (20/14)


- 10 Toes to Bar


- 5 Burpee Box Jumps (30/24)

RCF CrossFitComment
02.08.22

WOD : 23-MIN AMRAP (5:1)

- 1 MIN Calorie Row

- 1 MIN Push Jerks (135/95)

- 1 MIN Back Squats (135/95)

- 1 MIN Push Ups

- 1 MIN Sit Ups

** 1 MIN REST Between Rounds **

RCF CrossFitComment
02.07.22

STRENGTH : 10-MIN EMOM

  • 2 Pause OHS ( 3-sec Pause @ 75% )

WOD : 5 Rounds For Time!

  • 15 Deadlifts (135/95) +(155/105)

  • 12 Lateral Burpees OTB

  • 9 Hang Squat Cleans ( same )

RCF CrossFitComment
02.04.22

STRENGTH : 10 Rounds E2MOM

  • 5 Bench Presses ( @ 75% )

  • 30 sec L-Sit Hold

WOD : 12-MIN AMRAP ( 5:1:3:1:2 )

  • 1 Squat Clean (135/95) +(185/125)

  • 3 Push Jerks (same)

  • 5 Deadlifts (same)

  • 7 Push Ups

RCF CrossFitComment