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WOD Friday, August 18, 2017

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Throwback Circa 2010. One of Ransher’s first ever CF WODs.  We will miss Karan and Ransher tremendously. They have become more like family. Good luck in your new adventures. There will be a missing piece forevermore at RCF!
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PERFORMANCE
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A) Every 2 mins for 5 sets:
1 Clean + 2 Hang Power Clean + 3 Push Press
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B) 3 Rounds for time:
5 Ring Muscle Ups
10 Squat Cleans 135/95
20 Box Jumps 24/20
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FITNESS
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A) Every 2 minutes for 5 sets:
1 Hang Clean + 2 Hang Power Clean + 3 Push Press
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B) 3 Rounds for time:
10 Ring Dips
10 Hang Squat Cleans 75/55
20 Box Jumps
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FIT CAMP
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A) For Time:
30 – 25 – 20 – 15 – 10
Assault Bike Calories
*15 Burpee Box Jumps in between rounds
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B) Every 3 minutes X 4 sets:
30 second Side Plank per side
100’ Bearcrawl

WOD Thursday, August 17, 2017

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PERFORMANCE
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A) 20 minute AMRAP:
400 m Run
15 Left arm Kettlebell Snatch 53/35
15 Right arm Kettlebell Snatch 53/35
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B) Every 3 minute for 3 sets:
20 GHD Situps
15 Russian Kettlebell Swings 70/53
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FITNESS
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A) 20 minute AMRAP:
300 m Run
15 Left arm Kettlebell/Dumbbell Snatch 35/26
15 Right arm Kettlebell/Dumbbell Snatch 35/26
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B) Every 3 minute for 3 sets:
30 ABMat Situps
15 Russian Kettlebell Swings 53/35
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FIT CAMP
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A) 6 Rounds for Time:
20 Wall Balls
15 Jumping Pullups
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B) Every 3:30 X 4 sets
150 m DB Farmer Carry
25 Glute Bridges

WOD Wednesday, August 16, 2017

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PERFORMANCE
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A) Every 1:15 for 6 sets:
Deadlifts (3×3, 2×2, 1×1)
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B) 3 Rounds for Time:
21 Wall Balls 20/14 (Rx’d+= 30/20)
14 Handstand Push ups
7 Deadlifts 225/155 (Rx’d+=315/205)
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FITNESS
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A) Every 1:15 for 6 sets:
5 Deadlifts + 30 second Plank
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B) 3 Rounds for time:
21 Wall Balls 14/10
14 Pike Push ups
7 Deadlifts 135/95
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FIT CAMP
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A) Rowing Intervals:
4 mins ME Calories
1 min Rest
3 min ME Calories
1 min Rest
2 min ME Calories
1 min Rest
1 min ME Calories
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B) 20 min AMRAP:
60 Reverse Lunges (30/side) *BW only
30 KB Sumo Deadlift High Pull
60 Single Arm DB Push Press (30/side)
30 Box Jumps/Plates Jumps
150m Run

WOD Tuesday, August 15, 2017

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Congrats to our very own, Myrna!!! She earned 1st place in her division at the World Police and Fire Games, this weekend, at the LA Convention Center. So proud of her work and heart, it’s a blessing to have her at RCF!
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PERFORMANCE
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A) 4 Rounds for Reps:
150’ Prowler Push (75’ Low/75’ High)
75 Double Unders
15 Chest 2 Bar Pull ups
ME Burpees
*Score is total number of Burpees accumulated.
**Each Round is 3:30 of Work and 1:30 of Rest.
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B) Every 2:30 minutes for 4 sets:
150m Farmer’s Carry
*Use KB’s or DB’s for the carry
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FITNESS
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A) 4 Rounds for Reps:
150’ Prowler Push (75’ Low/75’ High)
150 Single Unders
15 Pull ups
ME Burpees
*Score is total number of Burpees accumulated.
**Each Round is 3:30 of Work and 1:30 of Rest.
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B) Every 2:30 minutes 4 sets:
150m Farmer’s Carry
*Use KB’s or DB’s for the carry
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FIT CAMP
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A) 3 Rounds for Total Reps:
1 min of Kettlebell Swings
1 min REST
1 min of Sit ups
1 min REST
1 min of Push ups
2 min REST
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B) EMOM for 10 mins alternate between:
40 secs of Plank Hold
40 secs of Side Lying Hip Abduction with Mini Band (20 sec/side)

WOD Monday, August 14, 2017

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PERFORMANCE
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A) Every 2 minutes for 5 sets:
3 Back Squats @ 95% of 3 RM
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B) 10 min AMRAP:
15 Toes 2 Bar
10/7 Calorie Row
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FITNESS
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A) Every 2 minutes for 5 sets:
3 Back Squats with 3 second pause at bottom + 150m Run
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B) 10 min AMRAP:
15 Hanging Knee Raises (30 ABMAT Sit ups)
10/7 Calorie Row
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FITCAMP
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A) EMOM for 12 min alternate between:
12 Hip Extensions
12 Burpees
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B) 7 Rounds for Time:
60 Jump Rope
400m Run
20 Air Squats

WOD Saturday, August 12, 2017

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Let’s welcome Penny to our family. Penny just completed her fundamentals with Coach Collin . We are super excited to have you join our regular group classes. RCFers make sure to introduce yourselves and say hi if you have not already.
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PERFORMANCE
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A) 21-15-9
Hang Power Cleans 95/65
Toes 2 Bar
*Partner A completes the entire workout before Partner B completes the entire workout
(10 min Cap)
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Rest 2 minutes after the 10 min mark
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B) 21-15-9
Push Press 95/65
Chest 2 Bar Pull ups
*Partner A completes the entire workout before Partner B completes the entire workout
(10 min Cap)
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Rest 2 minutes after the 22 min mark
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C) 21-15-9
Sumo Deadlift High Pull 95/65
Deficit Push ups (25’s on each side)
*Partner A completes the entire workout before Partner B completes the entire workout
(10 min Cap)
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FITNESS
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A) 21-15-9
Hang Power Cleans 65/45
Hanging Knee Raises or 30-20-10 ABMAT Sit ups
*Partner A completes the entire workout before Partner B completes the entire workout
(10 min Cap)
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Rest 2 minutes after the 10 min mark
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B) 21-15-9
Push Press 65/45
Pull ups
*Partner A completes the entire workout before Partner B completes the entire workout
(10 min Cap)
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Rest 2 minutes after the 22 min mark
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C) 21-15-9
Sumo Deadlift High Pull 65/45
Push ups
*Partner A completes the entire workout before Partner B completes the entire workout
(10 min Cap)

WOD Friday, August 11, 2017

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Congrats and welcome aboard Shelby! Shelby just finished her fundamentals with Coach Collin . We are super excited to help you reach your goal of becoming a firefighter. RCFers make sure to say hi and introduce yourselves if you have not already.
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PERFORMANCE
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A) Every 2 mins for 5 sets:
2 Push Press + 1 Push Jerk
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B) 15 min AMRAP:
1200m Run
150 Wall Balls 20/14
30 Ring Muscle Ups
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FITNESS
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A) Every 2 minutes for 5 sets:
3 Strict Press + 3 Push Press + 45 sec Plank Hold
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B) 15 min AMRAP:
400m Run
30 Wall Balls 14/10
20 Ring Dips
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FIT CAMP
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A) EMOM for 10 mins
10 Calorie Row + 10 Weighted Sit ups
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B) 6 Rounds for Time:
24 Air Squats
24 Single Arm DB Push Press (12/side)
150m Med Ball Carry *20-30# MB

WOD Thursday, August 10, 2017

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PERFORMANCE
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A) For Time:
100 Burpees
80 Double Unders
60 Pistols, Alternating Legs
40 Toes 2 Bar
20 Squat Snatches 155/105
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FITNESS
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A) For Time:
160 Single Unders
80 Burpees
60 Air Squats
40 Hanging Knee Raises
20 Hang Squat Snatches 75/55
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FIT CAMP
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A) EMOM for 10 sets:
10 ¼ Squat Jumps + 40 Single unders/15 Double Unders
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B) 20 min AMRAP:
50 Burpees
25 Assault Bike Calories
50 KB Sumo Deadlift High Pull
25 Assault Bike Calories

WOD Wednesday, August 9, 2017

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Congrats Sam and Kathy on completing Fundamentals with Coach Aaron. We are excited to have you join our regular group classes and to help you achieve all you fitness goals. RCFers make sure to say hi and introduce yourselves if you have not already.
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PERFORMANCE
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A) Every 1:30 for 8 sets (alternate between):
3 Deadlifts
5 Box Jumps with Pause in Load 30/24
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B) For time:
50 Kettlebell Swings 70/53
25/20 calories Assault Bike
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FITNESS
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A) Every 1:30 for 8 sets (alternate between):
3 Deadlifts
5 Box Jumps/Plate Jumps OR Quarter Squat Jumps w/DB’s
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B) For time:
50 Kettlebell Swings 53/35
20/15 calories Assault Bike
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FIT CAMP
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A) Run intervals:
0 – 3: 300 m
3 – 7: 400 m
7 – 13: 800 m
13 – 17: 400 m
17- 20: 300 m
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B) 8 Rounds for time:
16 DB Snatch
24 Reverse Lunges