WOD

WOD is “Workout of the Day.”

Monday 11-24-14

Posted by on Nov 23, 2014 in WODs | 0 comments

Monday 11-24-14

WOD:

As Many Rounds as Possible in 20 Minutes:
400m Run
3 Muscle Ups
21 Sit-Ups
14 Goblet Squats, 53/35

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Sunday 11-23-14

Posted by on Nov 22, 2014 in WODs | 0 comments

Sunday 11-23-14

Box Closed – Rest Day!

*Join us for MURPH on Thanksgiving Day! Click more for details…

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Saturday 11-22-14

Posted by on Nov 21, 2014 in WODs | 0 comments

Saturday 11-22-14

**MDV will be at ONE from 8-10 AM. Bring coffee and throwdown!!

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

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Friday 11-21-14

Posted by on Nov 20, 2014 in WODs | 0 comments

Friday 11-21-14

WOD:

5 Rounds For Time:
250m Row
10 Push Press, 115/75

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Thursday 11-20-14

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

Thursday 11-20-14

WOD:

For Time:
50 Burpees
5:00 cap
–rest 5:00
50 Burpees
5:00 cap

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Wednesday 11-19-14

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

Wednesday 11-19-14

WOD:

5 Rounds For Time:
7 Power Clean, 135/95
3 Thrusters, 135/95

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Tuesday 11-18-14

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

Tuesday 11-18-14

WOD:

In teams of 2
For Time:
100 Kettlebell Swings, 53/35#
80 Box Jump Overs, 24/20”
60 Wall Balls, 20/14
40 Deadlifts, 225/155
20 Toes to Bar

*One person working at a time

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Monday 11-17-14

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

Monday 11-17-14

WOD:

500m row @ 70% (casual)
–rest 3-5:00
Max effort 1k row (GO!)
–rest 3-5:00
500m row @ 70% (recover)

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Sunday 11-16-14

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

Sunday 11-16-14

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

Rest Day!

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Saturday 11-15-14

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

Saturday 11-15-14

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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