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WOD Tuesday, September 19, 2017

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PERFORMANCE
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A) 5 Rounds:
30 sec Max Calories on Assault Bike/90 sec Rest
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B) 7 min AMRAP:
50 Double Unders
10 Overhead Squats 135/95
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FITNESS
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A) 5 Rounds:
30 sec Max Calories on Assault Bike/90 sec Rest
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B) 7 min AMRAP:
100 Single Unders
10 Overhead Squats 75/55
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FIT CAMP
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A) EMOM for 12 mins:
15 Side Lying Leg Raises w/ mini band per side
Plank Hold for 40 seconds
Glute Bridge Hold for 40 seconds
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B) 5 Cycles for Reps:
3 min AMRAP:
10 Air Squats
10 Sit ups
10 KB Sumo Deadlift High Pull
10 Sit ups
*1 min Rest between each cycle

WOD Monday, September 18, 2017

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PERFORMANCE
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A) Every 90 sec for 6 sets:
1 Hang Clean + 1 Front Squat + 1 Jerk
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B) 5 Rounds for Time:
20 Wall Balls 20/14
10 Hang Power Cleans 155/105
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FITNESS
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A) Every 90 sec for 6 sets:
3 Hang Cleans + 2 Front Squats + 2 Push Press
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B) 5 Rounds for Time:
15 Wall Balls 14/10
10 Hang Power Cleans 95/65
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FitCamp
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A) Running Intervals:
0-1:30: 150m
1:30-3: 150m
3-6: 300m
6-9: 300m
9-15: 800m
15-21: 800m
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B) For Time:
27-21-15-9
Single Arm DB Push Press
Hip Extensions
Burpees

WOD Thursday, September 14, 2017

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Let’s welcome Michele to our family! Michele completed her fundamentals with Coach Aaron today. She decided to start this amazing journey of improving her health by diving in head first. We are super excited for her and can’t wait to see all her future progress and accomplishments. 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 4min for 3 sets
10 back squats
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B.AMRAP in 20min:
25 Wall balls, 20/14
5 Rope climbs
25 Handstand push-ups
500 meter Row
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FITNESS
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A.Every 4min for 3 sets
10 back squats + 300meter run
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B.AMRAP in 20min:
20 Wall balls
15 Ring rows
20 DB strict press
400 meter Row
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FIT CAMP
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A.Every 2min for 5 sets:
4 Turkish get ups
1min Plank holds
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B.Five cycles
3min AMRAP
15 cals Assault bike
20 KB sumo deadlift high pull
Rest 90sec

WOD Wednesday, September 13, 2017

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PERFORMANCE
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A.EMOM for 12min:
1st min – 3 snatches
2nd min – 8 Strict pull-ups
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B.For time:
21-15-9
Dumbbell snatch, 50/35
Ring dips
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FITNESS
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A.EMOM for 12min:
1st min – 3 snatches
2nd min – 8 Strict pull-ups
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B.For time:
21-15-9
Dumbbell snatch, 35/20
Dips
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FIT CAMP
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A.10 rounds for time of:
30 double-unders/60 Jump rope
20 jumping pull-ups
30 squats
100 yard shuttle sprints
Rest 2 minutes

WOD Tuesday, September 12, 2017

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PERFORMANCE
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A.Every 2min for 5 sets:
2 push press + 1 push jerk
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B.AMRAP in 10min:
12 Push press, 115/75
14/12 Assault bike calories
16 Box jumps, 24/20”
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FITNESS
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A.Every 2min for 5 sets:
3 Push press
10 plank plate pull throughs, each side
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B.AMRAP in 10min:
12 Push press, 75/55
12/10 Cals Assault bike
14 Box jumps
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FIT CAMP
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A.Row intervals every 4min:
5x500meters
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B.EMOM for 12min
15 v-ups
15 right arm front squats
15 left arm front squats

WOD Monday, September 11, 2017

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PERFORMANCE
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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
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Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts, 250/175
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FITNESS
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Five rounds for time of:
Run 300 meters
35 ABMAT sit ups
15 Deadlifts, 175/105
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FitCamp
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For time:
2001 meter run (1.25miles)
9 rounds of:
11 lunges steps each leg
11 burpees
11 Russian kettlebell swings

WOD Friday, September 8, 2017

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Congrats Claire on completing fundamentals with Coach @ . We are excited to have you join our amazing community and we can’t wait see all that you are going to do to improve your fitness.
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RCFers make sure to say hi and introduce yourselves if you have not already.
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PERFORMANCE
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A) Back Squats 4×8, every 3min
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B) For Time: (10min time cap)
21-15-9
Row (cal)
Wall Balls, 20#/14#
Box Jumps, 24”/20”
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FITNESS
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A) Back Squats 4×8 + 300m Run
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B) For Time: (10min time cap)
21-15-9
Row (cals)
Wall Balls, 20#/14#
Box Jumps, 24”/20”
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FIT CAMP
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A) Every 4min for 5sets:
150’ Prowler Push
150m Run
1min Plank
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B) Tabata (4min each exercise)
Assault Bike
Hollow Hold
Side lying leg raises (2min ea side)
Sit-Ups

WOD Thursday, September 7, 2017

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PERFORMANCE
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A) 5×3 Pos Snatch, every 2min
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B) AMANDA .45 (20min time cap)
For Time:
13-11-9-7-5
Muscle-Ups
Snatch, 135#/95#
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FITNESS
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A) 5×3 Hang Snatch + 25 sec side plank, ea side, every 2min
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B) For Time:
21-18-15-12-9
Ring Dips
DB Snatch, alt arms
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FIT CAMP
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A) AMRAP in 18min of:
9 KB Lunges (front rack), ea side
18 KB Swings
27 Jumping Squats
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B) 1mile Run