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WOD Monday, June 26, 2017

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PERFORMANCE
.
A) 15 mins to work up to a 3RM Back Squat
.
B) 10 min AMRAP:
50 Double Unders
50 Kettlebell Swings 70/53
50 GHD Sit ups
50 Burpees
.
FITNESS

A) Every 3 minutes for 5 sets:
8 Back Squats + 150m Run
.
B) 10 min AMRAP:
100 Single Unders
50 Kettlebell Swings 70/53
40 ABMAT Sit ups
30 Burpees
.
FITCAMP
.
A) 20 min AMRAP:
15 Air Squats
15 Push ups
15 Calorie Row
.
B) EMOM for 12 min:
40 sec of ABMAT Sit ups
40 sec of Hip Extensions

WOD Friday, June 23, 2017

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PERFORMANCE
.
A) Every 90 seconds for 6 sets:
2 Deadlifts w/ Double Overhand Grip
.
B) 18 minute AMRAP:
15 Deadlifts 155/105
12 Box Jumps 24”/20”
9 Handstand Pushups
.
FITNESS
.
A) Every 90 seconds for 6 sets:
5 Deadlifts + 10 Shoulder Taps in Tall Plank (5/side)
.
B) 18 minute AMRAP:
15 Deadlifts 105/85
12 Box Jumps/Plate Jumps/ Step Ups
9 Push Ups
.
FIT CAMP
.
A) Running Intervals:
0-8 mins: 400m(Speed Limit Sign)
8-13 mins: 400m (Speed Limit Sign)
13-17 mins: 600m (First Speed Bump)
17-21 mins: 1200m (End of Wabash)
.
B) For Time:
21-18-15-12-9-6-3
Burpees
Lunges (DB’s optional)
Kettlebell Swings

WOD Thursday, June 22, 2017

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Congrats Priscilla on completing fundamentals with Coach Collin . We are super excited to have you join our group classes! RCFers make sure to introduce yourselves and say hi 🙂
.
PERFORMANCE
.
A) Every 2 minutes for 4 sets:
4 Front Squats
.
B) 9 min AMRAP:
10 Burpees
20 Pistols
30 Kettlebell Swings 53/35
.
FITNESS
.
A) Every 2 min for 4 sets:
8 Front Squats
.
B) 9 min AMRAP:
10 Burpees
20 Air Squats
30 Kettlebell Swings 44/26
.
FIT CAMP
.
A) 25 min AMRAP:
30 Lateral Step Overs (Use plates; e.g. Three 45# plates stacked)
15 ABMAT Sit ups
30 DB Step ups (Use same plates as Lateral Step Overs)
15 ABMAT Sit ups
.
B) EMOM for 12 mins:
12 Hip Extensions
Tall Plank Hold for 40 sec

WOD Wednesday, June 21, 2017

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Belated congrats to Tammy and Jon for completing their Fundamentals with Coach Collin . If you haven’t had the chance to meet them make sure to introduce yourself and say hi 🙂 Welcome to the family 💪🏻
.
PERFORMANCE
.
A) For time:
1 mile run
Then,
4 Rounds of:
20 GHD Situps
7 Muscle Ups
Then,
1 mile run
.
FITNESS
.
A) For time:
1200 m run
Then,
4 Rounds of:
25 ABMat Situps
14 Ring Dip
Then,
1200 m run
.
FIT CAMP
.
A) Row intervals:
0-8 mins 1500m
8-12 mins 500m
12-16 mins 500m
16-12 mins 500m
.
B) 6 cycles of:
2 minute AMRAP
40 Single Unders
10 Air Squats

WOD Tuesday, June 20, 1017

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PERFORMANCE
.
A) EMOM for 4 minutes:
3 Snatches @ 65% of 1RM
Rest 1 minute
EMOM for 4 minutes:
2 Snatches @ 75% of 1RM
Rest 1 minute
EMOM for 5 minutes:
1 Snatch @ 85% of 1RM
.
B) For time:
20 Overhead Squats 135/95
40 C2B Pull ups
100 Double Unders
.
FITNESS
.
A) EMOM for 15 mins (alternating b/w exercises):
3 Hang Power Snatches + 3 Overhead Squats
Plank Hold for 40 seconds
.
B) For time:
30 Overhead Squats 75/55
30 Pull ups
200 Single Unders
.
FIT CAMP
.
A) EMOM for 10
10 KB Sumo Deadlift High Pull + 20 Mountain Climbers
.
B) 5 Rounds for time:
200’ Prowler Push
20 Box Jumps/Step Ups

WOD Monday, June 19, 2017

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PERFORMANCE
.
A) Every 2 minutes:
Back Squats 1X3 @ 95%, 1X2 @ 100%, 5X1 @ 105% of 3 RM
.
B) 2 Rounds for time:
50 Push Press 95/65
50 Toes to Bar
.
FITNESS
.
A) Every 2 minutes for 7 sets:
5 Back Squats + 12 Plank Drags/ side
.
B) 3 Rounds for time:
25 Push Press 65/45
50 ABMat Situps
.
FITCAMP
.
A) 3 Rounds for Time:
50 ABMAT Sit ups
40 Lunges
300m Run
20 DB Push Press
10 Burpees

WOD Friday, June 16, 2017

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PERFORMANCE
.
A) 4 Rounds for Time:
25 Reverse Lunges 165/115
800 m Run
.
FITNESS
.
A) 4 Rounds for time:
25 Reverse Lunges 95/65
600 m Run
.
FIT CAMP
.
A) 5 Rounds for Quality:
4 Turkish Get ups (2/side)
16 Side Planks (8/side)
.
B) For max reps:
3 Rounds
1 minute Pushups
1 minute Step Ups
1 minute DB Push Press
1 minute Step Ups
1 minute Rest

WOD Thursday, June 15, 2017

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PERFORMANCE
.
A) Every 2 for 5 sets:
3 Deadlifts
.
B) 15 min AMRAP:
2 Rope Climbs
20 GHD Situps
25 Pushups
30 Kettlebell Swings 53/35
.
FITNESS
.
A) Every 2 min for 5 sets:
8 Deadlifts +15 sec Side Plank/side
.
B) 15 min AMRAP:
8 Strict Pullups
20 ABMAT Situps
25 Push ups
30 Kettlebell Swings 44/26
.
FIT CAMP
.
A) Every 90 secs for 10 sets:
1 min of Max Calorie Row (30 sec of rest)
.
B) 3 Rounds for Time:
600m Run (1st Speed Bump)
30 Wall Balls
15 Burpees

WOD Monday, June 13, 2017

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CrossFit Kids??? 😂😂😂
.
PERFORMANCE
.
A) Every 2 mins for 6 sets
2 Back Squats @ 100% of 3RM
.
B) 10 minute AMRAP
5- 10- 15- 20- 25-…
Handstand Pushups
Toes to Bar
.
FITNESS
.
A) Every 2 mins for 6 sets:
5 Back Squats + 45 second Plank
.
B) 10 minute AMRAP
5- 10- 15- 20- 25-…
Seated DB Press
Hanging Knee Raises
.
FIT CAMP
.
A) 8 Rounds for Time:
20 Sit ups
25 Lunges
20 Burpees

WOD Monday, June 12, 2017

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PERFORMANCE
.
A) Every 90 seconds for 5 sets:
3 Cleans @ 70-85% 1RM Clean
.
B) For time:
150 Single Unders
20 Bar Muscle Ups
10 Squat Cleans 115/75
150 Single Unders
15 Bar Muscle Ups
15 Squat Cleans 115/75
150 Single Unders
10 Bar Muscle Ups
20 Squat Cleans 115/75
150 Single Unders
.
FITNESS
.
A) Every 90 seconds for 5 sets:
3 Hang Cleans + 3 Front Squats
.
B) For time:
150 Single Unders
40 Pullups
10 Squat Cleans 75/55
150 Single Unders
30 Pullups
15 Squat Cleans 75/55
150 Single Unders
20 Pullups
20 Squat Cleans 75/55
150 Single Unders
.
FITCAMP
.
A) EMOM for 10 mins:
10 Air Squats + 10 DB Push Press
.
B) 20 min AMRAP:
50 Plate Jumps
40 Kettlebell Swings
300m Run