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WOD

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🏋️RVT CrossFit 🏋️

Fri, 7/20/2018 RVT CrossFit
“Doce”
AMRAP 4
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

💪Fit30 💪

Fri, 7/20/2018 FIT30
“Doce”
AMRAP 5
21 Calorie Row
15 KB Swings
9 Burpee Box Jump Overs

rest 3 minutes

AMRAP 5
21 Calorie Row
15 KB Swings
9 Burpee Box Jump Overs

🤸MomFit 🤸

Fri, 7/20/2018 MomFit
4 rounds
1 min Russian step-ups (30 sec each leg)
30 secs rest
1 min single arm DB press (30 sec each arm)
30 secs rest
100' suitcase carry + waiter’s carry
30 secs rest

AMRAP 9
3 burpees
3 KB swings 35
6 burpees
6 KB swings
9 burpees
9 KB swings
12 burpees
12 KB swings
15...
15...

Tabata
tuck-ups

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=07/20/2018#autoOpenWod=t
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🏋️RVT CrossFit 🏋️

Thu, 7/19/2018 RVT CrossFit
Rope Climbs Practice

“Impressed”
AMRAP 15
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter KB Hill Run (53/35)

💪Fit30 💪

Thu, 7/19/2018 FIT30
“Impressed”
AMRAP 15
2 Rope Down and Ups
12 Double Dumbbell Push Press
2 Rope Down and Ups
100 Meter KB Hill Run (35/26)

🤸MomFit 🤸

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=07/19/2018#autoOpenWod=t
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🏋️RVT CrossFit 🏋️

Wed, 7/18/2018 RVT CrossFit
“Lost Count”
For Time
200 Double Unders
1500 Meter Row
100 Wall balls (20/14)
50/35 Calorie Assault Bike

💪Fit30 💪

Wed, 7/18/2018 FIT30
“Lost Count”
For Time
200 Single Unders
1000/800 Meter Row
60 Wall balls (20/14)
35/25 Calorie Assault Bike

🤸MomFit 🤸

Wed, 7/18/2018 MomFit
4 rounds
1 min weighted walking lunges
1 min rest
1 min plank hold on rings
1 min rest
1 min DB row (30 sec each arm)
1 min rest

4 rounds for time
400m run
25 air squats
1 min rest

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=07/18/2018#autoOpenWod=t
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