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WOD Tuesday, August 8, 2017

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PERFORMANCE
.
A) 4 Rounds for time:
500 m Row
15 Handstand Push ups (RX’d+ = 15 Deficit Handstand Push ups)
1 Rope Climb (RX’d+ = 1 Rope Climb Double Up)

B) Every 3:30 minutes for 3 sets:
150m KB Front Rack Carry (75 m/arm) + 25 Hip Extensions
**Suggested loading 53/35
.
FITNESS
.
A) 4 Rounds for time:
400 m Row
15 Pike Pushups
5 Strict Pullups OR 10 Ring Rows
.
B) Every 3:30 minutes 3 sets:
150m KB Front Rack Carry (75 m/arm) + 25 Hip Extensions
.
FIT CAMP
.
A) EMOM X 12
Tall Plank + Shoulder taps for 45 seconds
Glute Bridges for 45 seconds
.
B) 4 Rounds for time:
25 Kettlebell Swings
25 Lateral Plate Jumps
25 Hand Release Pushups

WOD Monday, August 7, 2017

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PERFORMANCE
.
A) Every 2 minutes for 4 sets:
5 Back Squats @ 90% of 3 RM
.
B) 8 min AMRAP:
16 GHD Sit ups
16 Single Arm DB Push Press 50/35 (8/side)
.
FITNESS
.
A) Every 2 minutes for 4 sets:
5 Back Squats with 2 second pause at bottom
.
B) 8 min AMRAP:
32 ABMAT Sit ups
16 Single Arm DB Push Press 20/10 (8/side)
.
FITCAMP
.
A) 20 minute AMRAP
15 – 30 – 45 – 60 – …
Air Squats
ABMat Situps
*150 m Run in between each round
.
B) EMOM X 12 minutes
12 Seated DB Press
12 Hip Extensions

WOD Friday, August 4, 2017

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PERFORMANCE
.
A) Every 2 minutes X 5 sets:
3 Back Squats @ 42X1
.
B) 2 cycles:
6 minute AMRAP:
48 Double Unders
12 Bar Facing Burpees
6 Front Rack Reverse Lunges Steps, each leg 165/115
Rest 3 minutes
.
FITNESS
.
A) Every 2 minutes X 5 sets:
3 Back Squats @ 42X1 + 150 m Run
.
B) 6 min AMRAP:
96 Single Unders
12 Bar Facing Burpees
6 Front Rack Reverse Lunge Steps, each leg 95/65
.
FIT CAMP
.
A) EMOM X 12
8 Kettlebell Swings + 8 Goblet Squats
.
B) 8 Rounds for time:
10 DB Thrusters
15 Box Jumps

WOD Thursday, August 3, 2017

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PERFORMANCE
.
A) Every 1:30 X 6 sets:
1 Power Snatch + 2 Snatch Push Press + 3 Overhead Squats @ 65-75%
.
B) 21-15-9:
Overhead Squats 135/95
Box Jumps 24/20
.
FITNESS
.
A) Every 1:30 X 6 sets:
1 Power Snatch + 1 Snatch + 3 Overhead Squats
.
B) 21-15-9:
Overhead Squats 65/45
Box Jumps/Step Ups/Plate Jumps
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FIT CAMP
.
A) Every 2:30 minutes X 6 sets:
75’ Walking Lunges
75’ Bearcrawl
20 Mountain Climbers
.
B) AMRAP 12:
6-12-18-24-30-36-..
DB Snatch
Hand Release Pushups
*150 m Run in between rounds

WOD Wednesday, August 2, 2017

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Qalo cool down 😎
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PERFORMANCE
.
A) For Time:
1.5/1 mile Assault Bike
Then,
10 Rounds of:
1 Rope Climb
10 GHD Sit ups
Then,
1 mile Run
.
FITNESS
.
A) For time:
1/0.7 mile Assault Bike
Then,
10 Rounds of:
3 Strict Pullups (8 Ring Rows)
10 GHD Situps
Then,
1 mile /1200m Run
.
FIT CAMP
.
A) EMOM for 14 mins:
Row 150-200m
10 Burpees
.
B) AMRAP 15
10 Wall Balls
20 Kettlebell Sumo Deadlift High Pull
30 Parallette Jump Overs

WOD Tuesday, August 1, 2017

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Please welcome Camille to our family. Camille just completed her fundamentals with Coach Aaron. RCFers make sure to say hi and introduce yourselves if you have not already.
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PERFORMANCE
.
A) Every 1:15 alternating for 4 sets of each exercise:
6-10 Strict T2B @ 31X1
2 Deadlifts with Double Overhand Grip
.
B) 15 min AMRAP:
30 Air Squats
20 Handstand Push ups
10 Deadlifts 225/155
.
FITNESS
.
A) Every 1:15 alternating for 4 sets of each exercise:
6-10 Strict Hanging Leg/Knee Raises
6 Deadlifts with Double Overhand Grip
.
B) 15 min AMRAP:
20 Air Squats
15 Seated DB Press
10 Deadlifts 135/95
.
FIT CAMP
.
A) EMOM for 12 mins:
12 Air Squats + Plank Hold during remaining time
.
B) For Time:
21-18-15-12-9-6-3
Weighted ABMAT Sit ups 10#/5#
DB Push Press
Single Under x4/Double Under x2

WOD Monday, July 31, 2017

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PERFORMANCE
.
A) EMOM X 10 minutes
2 Hang Power Clean + 3 Push Press
.
B) For time:
30 Hang Power Cleans 95/65
10 Burpee Bar Muscle Ups
20 Hang Power Cleans
10 Burpee Bar Muscle Ups
10 Hang Power Cleans
10 Burpee Bar Muscle Ups
.
FITNESS
.
A) EMOM X 10 minutes
2 Hang Power Clean + 3 Push Press
.
B) For time:
30 Hang Power Cleans 65/45
10 Burpee Pullups
20 Hang Power Cleans
10 Burpee Pullups
10 Hang Power Clean
10 Burpee Pullups
**Banded Pull ups = 10 Burpees + 10 Pull ups
.
FITCAMP
.
A) Every 3 mins for 5 sets:
300m Run + AMRAP Assault Bike Calories in remaining time
*Score= Calories accumulated between the 5 rounds
.
B) EMOM for 12 mins alternate between:
10 Hip Extensions
15 Glute Bridges w/ Mini Bands around knees (Ladies=Yellow, Guys=Green)

Team WOD Saturday, July 29, 2017

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Team WOD Saturday, July 29, 2017
.
PERFORMANCE
.
A) 3 minute AMRAP:
ME Burpee Box Jumps
.
Rest 2 minutes
.
B) 15 minute AMRAP:
100 Air Squats
30 T2B
80 Single Arm DB Push Press 50/35
80 Air Squats
30 T2B
60 Single Arm DB Push Press
60 Air Squats
30 T2B
40 Single Arm DB Push Press
40 Air Squats
30 T2B
20 Single Arm DB Push Press…**Single Arm DB Push Press is performed 10 reps/side by Partner A, then Partner B will do the same
.
Rest 5 mins
.
C) Assault Bike 3 miles/ 2.4 miles
*Switch at the halfway marker; i.e. 1.5 miles or 1.2 miles
**If a COED Pair accumulate 2.7 miles (1.5 miles for the male and 1.2 for the female)
.
FITNESS
.
A) 3 minute AMRAP:
ME Burpee Box Jumps
.
Rest 2 minutes
.
B) 15 minute AMRAP:
100 Air Squats
30 T2B
80 Single Arm DB Push Press 20/10
80 Air Squats
30 T2B
60 Single Arm DB Push Press
60 Air Squats
30 T2B
40 Single Arm DB Push Press
40 Air Squats
30 T2B
20 Single Arm DB Push Press…
**Single Arm DB Push Press is performed 10 reps/side by Partner A, then Partner B will do the same
.
Rest 5 mins
.
C) Assault Bike 2 miles/ 1.4 miles
*Switch at the halfway marker; i.e. 1 mile or 0.7 mile
**If a COED Pair accumulate 1.7 miles (1 mile for the male and 0.7 mile for the female)

WOD Friday, July 28, 2017

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PERFORMANCE
.
A) Every 90 seconds X 8 sets
Alternate between:
8-10 Strict Ring Dips @12X2
6 Deadlifts @ RPE 7
.
B) 3 Rounds for time:
15 Sumo Deadlift High Pull 95/65
30 Wall Balls 20/14
.
FITNESS
.
A) Every 90 seconds X 8 sets
Alternate between:
8-10 Strict Ring Dips
6 Deadlifts @ RPE 7
.
B) 3 Rounds for time:
12 Sumo Deadlift High Pull 65/45
24 Wall Balls 14/10
.
FIT CAMP
.
A) 5 Rounds for time:
20 calorie Row
20 ABMAt Situps
.
B) AMRAP 10:
150’ Prowler push
150m Run
15 Heel touches