Workout of the Day

See what fun Jake and the other trainers have cooked up!

Friday 4.12.13

2

7 x 1 2 Position Clean + 1 Jerk

Then….

10 min AMRAP

8 Push-ups

6/6 Lunges 45/35

15 Ab-mat sit-ups

Read More

Thursday 4.11.13

6

“Team Bradley”

10 RFT

100 Run

10 Pull-ups

100m Run

10 Burpees

30 second rest

Read More

Wed. 4.10.13

12

7 x 1 2 Position Snatch

Then

RVCF 3200 aka 2 mile run

Read More

Configuring MyWOD

1

You can now add the Rogue Valley CrossFit feed to the MyWOD app on your iPhone or Android phone. Open MyWOD Tap the Common button at the bottom of the screen. Tap the + button at the top of the screen Tap New Feed Enter Rogue Valley CrossFit in the gym name Enter http://tinyurl.com/rvcrossfit Tap Save

Read More

Tuesday 4.9.13

6

1 x 20 Back Squat

Then….

“Banger”
3 RFT

5 Power Clean 135/95
10 Front Squat 135/95
5 Push Jerk 135/95
10 Pull-ups

Read More

Monday 4.8.13

11

“Helen”

3 RFT

400m run

21 KBS

12 Pull-ups

Read More

Friday 4.5.13

1

13.5

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Read More

Thursday 4.4.13

1

13.5 Prep

Then….

15 min AMRAP

200m Run

6 Man Eaters 45/35

12 KBS 53/35

18 Walking Lunge 45/35

Read More

Wed 4.3.13

6

4 RFT

400m Run

10 Power Clean 135/95

15 Knee to Elbow

Read More

Tuesday 4.2.13

7

Tuesday 4.2.13

2×10 Back Squat

Then…

12 min AMRAP

4 Thrusters 95/65

8 Push Ups

16 Double Unders

Read More
/* ]]> */