WOD

WOD is “Workout of the Day.”

Saturday 12-20-14

Posted by on Dec 19, 2014 in WODs | 0 comments

Saturday 12-20-14

OPEN GYM from 8AM – 11AM hosted by THE MDV

Active Recovery – Run, Bike, Swim, or Row for 20 Minutes

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Friday 12-19-14

Posted by on Dec 18, 2014 in WODs | 0 comments

Friday 12-19-14

WOD:

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

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Thursday 12-18-14

Posted by on Dec 17, 2014 in WODs | 0 comments

Thursday 12-18-14

WOD:

5 Rounds For Time:
30 PVC Overhead Squat
50 Yard Sprint
3 Deadlifts 85% of Heavy Single
(Hero > (315/225) Sidekick < (315/225)
50 Yard Sprint
Rest 3:00

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Wednesday 12-17-14

Posted by on Dec 16, 2014 in WODs | 0 comments

Wednesday 12-17-14

WOD:

“Lynne”
For Max Reps:
5 Rounds
Bodyweight Bench Press
Strict Pull Ups

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Tuesday 12-16-14

Posted by on Dec 15, 2014 in WODs | 0 comments

Tuesday 12-16-14

WOD:

For Time:
2,000M row

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Monday 12-15-14

Posted by on Dec 14, 2014 in WODs | 0 comments

Monday 12-15-14

WOD:

7 Minutes of Burpees
Every Minute on the Minute: 1 Squat Clean (245/165)

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Sunday 12-14-14

Posted by on Dec 13, 2014 in WODs | 0 comments

Sunday 12-14-14

**RCF1 is CLOSED today due to a CrossFit Level 1 Seminar

Rest Day – Holiday Shopping!

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Saturday 12-13-14

Posted by on Dec 12, 2014 in WODs | 0 comments

Saturday 12-13-14

**RCF1 is CLOSED today due to a CrossFit Level 1 Seminar

Active Recovery – Run, Bike, Row, or Swim for 20 Minutes

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Friday 12-12-14

Posted by on Dec 11, 2014 in WODs | 0 comments

Friday 12-12-14

WOD:

“Nancy”
For Time:
5 Rounds
400M Run
15 Overhead Squats (95/65)

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Thursday 12-11-14

Posted by on Dec 10, 2014 in WODs | 0 comments

Thursday 12-11-14

Split Jerk day is here!

WOD:

Work Up to a 1RM Split Jerk
(Front/Back)

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