RCF CrossFit

WOD

04.17.24

“Yared” Birthday WOD : 35 Rounds FT!

- 4pt Gymnastics of Choice

- 1 Hang Sq Clean (165/115) +(205/145) s(135/95)

- 7 Double Unders

0.5 pt = Ring Row / Hanging High Knees

1 pt = T2B / Pull Up

2 pt = C2B

3 pt = BMU

RCF CrossFitComment
04.16.24

STRENGTH : 12-MIN To Complete…

- 20 Hang Power Cleans

(5 Reps @ EACH 75/80/85/90%)

Partner WOD : 16-MIN AMRAP*

- WB Shots (20/14) s(14/10) +(30/20)

*E4MOM Complete 21/17 Calorie ROW

While Partner Holds Deadlift

s(135/95) Rx(185/125) +(225/155)

SCORE = Total WB Shots

RCF CrossFitComment
04.15.24

STRENGTH : 12-MIN EMOM

- Front Squats (Alt 3/1 Reps @ 80% )

WOD : 4 Rounds For Time!

- 200m RUN

- 10 DB Snatches Right Arm

- 10 DB Snatches Left Arm

- 10 DB Thrusters Either Arm

- 10 OH DB Lunges Either Arm

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

RCF CrossFitComment
04.13.24

Partner WOD : Speed Dating w/ RCF

** 300m/240m ROW + 17/13 Cal Bike **

  • Angie

  • Diane

  • Grace

  • Isabel

  • Amanda

  • Nasty Girls

** Complete Erg before EACH Date **

RCF CrossFitComment
04.12.24

STRENGTH : 9-MIN (4:1:4)

- Hollow Holds / Rock

Partner WOD : 6 Rounds For Time!

- 15 Pull Ups +(C2B)

- 20 Russian KBS (72/53) s(53/35)

- 25 WB Twist Pass (20/14) +(30/24) s(14/10)

- 30 WB Shots (same)

- 200m TEAM RUN w/ WB

RCF CrossFitComment