RCF CrossFit

WOD

05.31.23

"HOLLEYMAN" WOD : 30 Rounds For Time!
- 5 WB Shots (20/14) +(30/20) s(14/10)
- 3 HSPU +(STRICT) s(6 Push Ups)
- 1 Power Clean (225/155) +(265/185) s(165/115)

RCF CrossFitComment
05.30.23

STRENGTH - FIND Heaviest Unbroken Round of "DT" (3 attempts)

"DG" Partner WOD : 20-MIN AMRAP
(Alternate After EACH Movement)
-  8 Toes To Bar
-  8 DB Thrusters (50/35) s(35/25)
- 12 DB Walking Lunges (same)

RCF CrossFitComment
05.29.23

“MURPH” WOD : For Time!

  • 1 Mile Run

  • 100 Pull Ups

  • 200 Push Ups

  • 300 Squats

  • 1 Mile Run

*If you have a weighted vest, wear it! (20lb/14lb)

RCF CrossFitComment
05.26.23

STRENGTH : Find 1RM of Your Choice!

WOD : 10-MIN AMRAP

- 5 Bench Presses EMOM (100%/90% BW)

- Max Double Unders for SCORE!

RCF CrossFitComment
05.25.23

STRENGTH : 20 Reps For Quality!

- Hang Muscle Snatch (Heavy Singles)

Partner WOD : 18-MIN AMRAP

- 40 WB Shots (20/14) +(30/20)

- 30 Synchro Sit Ups

- 20 Deadlifts (225/155) +(265/185)

- 1 LAP (200m RUN)

Scaled (14/10) @ (185/125)

RCF CrossFitComment