07.18.19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up -Jog: 3x D&B -Lat. Half Front Turn: 30m/direction -Lat. Half Front Cross: 30m/direction -Single Leg A-Skip: 10m/direction -Punters: 10m -Floor Sweeps: 10m -Backward Straight Leg DL: 10m -Hamstring Dynamic Stretch: x10/side -Prone Lying Cross-Over: x10/side; Hold last rep :20 -Jog: 3x D&B Skill/Strength A1: Deadlift (5x 6) Read more about 07.18.19[…]

Posted in WOD

07.17.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row -Bear Crawl: 10m -Skipping Punters: 10m -Lateral Skipping Punters: 10m/direction -Backward Crab Walk: 10m -Angry Gorilla: 10m -Alt. Deadbug: x10/side -Alt. Side Plank: x10/side -Hollow Rock: x10; :20 Hold last rep Skill/Strength A. 3:00 EMOM: 3 Hip Snatch High-Pulls; light-moderate B. 3:00 EMOM: 3 Hang Read more about 07.17.18[…]

Posted in WOD

07.16.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up -Backward Skipping Hip Openers: 10m -High Knee Run: 100m -Skips for Distance: 100m -Angle lunge: 10m -Cossack Squat: x10 -Spiderman Crawl: 10m -Alt. Sampson Stretch: x5/side; 5s hold -Squatting, Alt. Hip IR: x10 -Straight Leg Calf Stretch: 2x :20/side -Bent Leg Calf Stretch: 2x :20/side -Inchworms: 10m Read more about 07.16.18[…]

Posted in WOD

07.14.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run then, -lat. Swing & Shuffle: 200ft -Skips for Height: 10m -Dead Walk: 10m -Spiderman Crawl: 10m -Quad Stretch: 10m -Backward Straight Leg DL: 10m -Inchworms x10 -Hollow Rocks: x10 Metcon RX: Metcon (AMRAP – Rounds) 17:00 AMRAP: 2 Wallballs (20/14) 2 Alt. DB Snatch (50/35) Read more about 07.14.18[…]

Posted in WOD