RCF CrossFit

WOD

01.09.25

Partner WOD : 29-MIN AMRAP (5:3)

- 45/35/25/15 Thrusters (Ladder)

- 100 Double Unders s(70 DU)

- Then MAX Gymnastics

SCORE = Total Gymnastics Accumulated

Ring Row = 0.5 pt

Pull Up = 1 pt

C2B = 2 pt

MU = 4 pt

45 Reps- Round 1:

(95/65) +(115/80) s(75/55)

35 Reps- Round 2:

(115/80) +(135/95) s(90/65)

25 Reps- Round 3:

(135/95) +(155/110) s(105/75)

15 Reps- Round 4:

(155/110) +(175/125) s(120/90)

RCF CrossFitComment
01.08.25

STRENGTH : 10-MIN EMOM

- 2 High Hang Squat Cleans (increasing)

WOD : 3 Rounds For Time!

- 200m RUN

- 25 S2OH (95/65) s(75/55) +(115/80)

- 50 Walking Lunges

RCF CrossFitComment
01.07.25

STRENGTH : 8 Rounds E90sec

- 2 Push Presses ( @ 80% ) into

- 2 Push Jerks

WOD : 5 Rounds For Time!

- 10 Deadlifts (225/155) s(185/125)

- 11 T2B

- 12 Box Jump Overs (24/20)

Rx+ (275/195) @ (30”/24”)

RCF CrossFitComment
01.02.25

STRENGTH : 10-MIN EMOM

- 3 Back Squats ( @ 72.5% )

WOD : 6 Rounds For Time!

- 25 Double Unders

- 8 Alt Arm Devil Presses

Rx(50/35) +(65/45) S(35/25)

RCF CrossFitComment