RCF CrossFit

WOD

03.16.22

WOD : 15-MIN AMRAP

- 10/8 Calorie Row

- 20 WB Shots (20/14)

- 30 WB Russian Twist Taps (same)

STRENGTH : 10-MIN EMOM

- 20 sec MAX Pull Ups +(C2B)

RCF CrossFitComment
03.15.22

WOD : 10 Rounds For Time!

- 12 DB Deadlifts (Athlete’s Choice)

- 9 DB Hang Squat Cleans (same)

- 6 DB S2OH (same)

( Switch Arms After EACH Round )

STRENGTH : 5 Rounds For Quality!

- 30sec AMRAP Barbell Bent Over Row

- 30sec REST

- 30sec AMRAP Push Ups

- 30sec REST

RCF CrossFitComment
03.10.22

WOD : CrossFit OPEN 22.3 For Time!

  • 21 pull-ups

  • 42 double-unders

  • 21 thrusters (weight 1)

  • 18 chest-to-bar pull-ups

  • 36 double-unders

  • 18 thrusters (weight 2)

  • 15 bar muscle-ups

  • 30 double-unders

  • 15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb

♂ 95 lb, then 115 lb, then 135 lb

RCF CrossFitComment
03.09.22

STRENGTH : 5 Rounds For Quality!

- 6 Hang Squat Snatches

( start at 70% / increase every 2 rd )

WOD : 15-MIN AMRAP (x:1)

- 20 Air Squats

- 15 Burpees

- 10 Hang Alt DB Squat Cleans

s(40/30) Rx(50/35) Rx+(65/45)

** 1-MIN REST After Each Round **

RCF CrossFitComment