RCF CrossFit

WOD

02.20.19

STRENGTH : 12-MIN ( 4:4:4 )

4-MIN AMRAP DEADLIFTS

4-MIN REST and REPEAT ( @ 80% )


WOD : 11-MIN AMRAP ( 3:1:3:1:3 )

- 10 Toes To Bar

- 15 Snatches (95/65) +(115/80)

- 20 OH Lunges (95/65) +(115/80)

RCF CrossFitComment
02.19.19

STRENGTH : 12-MIN ( 4:4:4 )

4-MIN AMRAP Back Squats

4-MIN REST and REPEAT ( @ 80% )


WOD : 21-15-9 For Time!

- Thrusters (95/65) +(115/80)

- Burpee Box Jump Overs (24/20) +(30/24)

RCF CrossFitComment
02.18.19

2019 RCF Baseline WOD Re-Test

5 Rounds For Time!

- 200m RUN

- 15 Plate Burpees

- 20 Plate Squats (35/25) +(45/35)

- 15 Plate Sit Ups  (35/25) +(45/35)

- 20 OH Plate Lunge(35/25) +(45/35)

** 1-MIN REST Between Rounds **

RCF CrossFitComment
02.15.19

STRENGTH : 15 Reps For Quality!

- Clean & Jerks ( @ 90-95% )


WOD : For Time!

21-15-9 of...

- SDLHP (95/65)

- Front Squats (95/65)

Then 15-12-9 of...

- Toes To Bar

- Hang Squat Cleans (95/65)

Then 12-9-6 of...

- Bar Facing Burpees

- Thrusters (95/65)

RCF CrossFitComment