wod

By: 0

RCCC - CrossFitView Public WhiteboardWarm-upBike/row 30 sec 10 active spider-mans 5 good mornings bike/row 30 sec 10 push ups to down dog 5 back squats empty barbell bike/ row 30 sec 10 elbow rotations 5 per arm 5 strict press 5 deadlifts 5 front squats Mobility mini bands front rack…
Read More

Partner WOD

By: 0

RCCC - BurnerView Public WhiteboardWarm-upLine Drills: 200 m run quad stretch knee to chest solider kicks burpee broad jumps active spider mans heel walk toe walk knee raises butt kickers 6 shuttle sprintsConditioningMetcon (AMRAP - Rounds and Reps)AMRAP 6 minutes teams of 2 12 alternating dumbbell snatch 60/40 35 double…
Read More

Burner

By: 0

RCCC - BurnerView Public WhiteboardWarm-up500 m row then 2 rounds 5 burpees 10 push ups 15 kb swings 20 airsquats Mobility Active spidermans pigeon poseWeightliftingFind a 1 Rep max Front squat for the day 3-2-2-1-1-1Front Squat (1 Rep Max )Conditioning“Tread Water” (Time)For Time: 2k Row 200 Double Unders 10 Rounds…
Read More

WOD

By: 0

RCCC - CrossFitView Public WhiteboardWarm-up500 m row then 2 rounds 5 burpees 10 push ups 15 kb swings 20 airsquats Mobility Active spidermans pigeon poseWeightliftingFind a 1 Rep max Front squat for the day 3-2-2-1-1-1Front Squat (1 Rep Max )Conditioning“Tread Water” (Time)For Time: 2k Row 200 Double Unders 10 Rounds…
Read More

Burner

By: 0

RCCC - BurnerView Public WhiteboardWarm-up400 m Run then 2 rounds of 250 m row 15 pvc pass troughs 10 pvc ohs 10 burpees over the pvc Mobility Calf stretch shoulder distractionConditioningBetter Half (Weight)On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts *Athlete choose weights *Score is last deadlift…
Read More

WOD

By: 0

RCCC - CrossFitView Public WhiteboardWarm-up400 m Run then 2 rounds of 250 m row 15 pvc pass troughs 10 pvc ohs 10 burpees over the pvc Mobility Calf stretch shoulder distractionConditioningBetter Half (Weight)On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts *Athlete choose weights *Score is last deadlift…
Read More

WOD

By: 0

RCCC - CrossFitView Public WhiteboardWarm-upLine Drills: Rowling 4 rounds row to 250 quad stretch knee to chest solider kicks burpee broad jumps active spider mans heel walk toe walk knee raises butt kickers 6 shuttle sprints Mobility squat hold ankle stretchConditioningLong Gone (AMRAP - Reps)5 Rounds: 1 Minute Wallballs (20/14)…
Read More

Burner

By: 0

RCCC - BurnerView Public WhiteboardWarm-upLine Drills: Rowling 4 rounds row to 250 quad stretch knee to chest solider kicks burpee broad jumps active spider mans heel walk toe walk knee raises butt kickers 6 shuttle sprints Mobility squat hold ankle stretchConditioningLong Gone (AMRAP - Reps)5 Rounds: 1 Minute Wallballs (20/14)…
Read More