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WOD Friday, June 9, 2017

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Congrats Dave on completing fundamentals with Coach Aaron. We are excited to have you join the regular group classes and look forward to you giving Bobby a run for his money. RCFers if you haven’t already make sure to say introduce yourselves and say hi 👋
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PERFORMANCE
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A) Every 2 mins for 5 sets:
.3 Back Squats @ 95% 3RM Back Squat
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B) 4 Rounds for Time:
400m Run (Speed Limit Sign)
50 Air Squats
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FITNESS
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A) Every 2 mins for 5 sets:
5 Back Squats + 45 sec Plank Hold
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B) 4 Rounds for Time:
300m Run
40 Air Squats
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FIT CAMP
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Two rounds for reps:
(2 minutes on/ 1 minutes off)
DB Thrusters
Burpees
Rowing (cals)
Kettlebell

WOD Thursday, June 8, 2017

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PERFORMANCE
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A) Every 3:30 for 3 sets:
1 min of Double Unders *Rx+= Triple Unders
150m DB Farmers Carry 50/35
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B) 9 min AMRAP:
5 Ring Muscle ups
7 Handstand Push ups
9 Kettlebell Swings 70/53
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FITNESS
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A) Every 3:30 for 3 sets:
1 min of Single Unders or Double Under Practice/Attempts
150m DB Farmers Carry 50/35
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B) 9 min AMRAP:
10 Ring Dips
7 Seated DB Shoulder Press
9 Kettlebell Swings 44/26
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FIT CAMP
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A) Every 3 minutes for 6 sets
150’ Prowler push
20 DB Snatch
20 Air Squats
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B) AMRAP 12
150 m Run
30 Mountain Climbers
30 Heel Touches

WOD Wednesday, June 7, 2017

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Checking in from Paris!
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PERFORMANCE
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A) 2 Rounds for Reps of:
– Power Cleans 95/65
– Thruster 95/65
– Row (Calories)
– Burpee
– Toes 2 Bar
**Each Round is 2 min of work/1 min of rest; 2 mins of rest between rounds
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FITNESS
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A) 2 Rounds for Reps of:
– Hang Power Cleans 65/45
– Thruster 65/45
– Row (Calories)
– Burpee
– Hanging Knee Raises or ABMAT Sit ups
**Each Round is 2 min of work/1 min of rest; 2 mins of rest between rounds
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FIT CAMP
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A) Ten rounds for time:
10 Wall Balls
10 Burpee Box Jumps
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B) EMOM for 10 minutes
– Hip Extensions for 40 seconds
– Plate Jumps for 40 seconds

WOD Tuesday, June 6, 2017

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Let’s welcome Mikel to our family! Mikel recently completed fundamentals with Coach Aaron. Mikel is super positive and motivated to get in amazing shape. Make sure to say hi and introduce yourselves!
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PERFORMANCE
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A) Every 2 mins for 5 sets
5 Sumo Deadlifts
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B) For Time:
50 Wall Balls 20/14
50 Sumo Deadlift High Pulls 75/55
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FITNESS
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A) Every 2 mins for 5 sets:
8 Sumo Deadlifts + 15 sec side plank/side
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B) For Time:
50 Wall Balls 14/10
50 Sumo Deadlift High Pulls 55/35
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FIT CAMP
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Every 6 minutes for 5 sets:
40 Kettlebells Swings
50 Situps
100 Single Unders

WOD Monday, June 5, 2017

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PERFORMANCE
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A) Every 2 min for 6 sets:
2 Snatches @ 75-90% 1RM Snatch
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B) 12 min AMRAP:
15 Pull ups
15 Overhead Squats 115/75
15 Push ups
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FITNESS
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A) Every 2 min for 6 sets:
2 Snatches + 2 Hang Snatches + Plank Pull Throughs 6/side
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B) 12 min AMRAP:
15 Pull ups
15 Overhead Squats 55/35
15 Push ups
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FITCAMP
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A) Run intervals:
0-8 minutes- 1200 m
8-14 minutes- 800 m
14-18 minutes- 600 m
18-21 minutes- 400 m
21-23 minutes- 200 m
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B) 15 min AMRAP
15 DB Lunges
15 DB Push Press
15 DB RDL

WOD Friday, June 2, 2017

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Congrats Jeanne on recently completing Fundamentals with @ . Jeanne will most like be a regular at our 5am classes. Jeanne is also a product of our Friends and Family week. Welcome aboard Jeanne 🙂
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PERFORMANCE
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A) Every 90 sec for 7 total sets:
Back Squat; 1×3 @ 90% of 3RM, 1×2 @ 95% of 3RM, 5×1 @ 100% of 3RM
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B) 15 min AMRAP:
300m Row
25 Wall Balls 20/14
5 Ring Muscle ups
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FITNESS
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A) Every 90 sec for 7 total sets:
5 Back Squats
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B) 15 min AMRAP:
250m Row
20 Wall Balls 14/10
15 Ring Dips
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FIT CAMP
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A) 4 Rounds of:
800 m Run
50 Air Squats
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B) EMOM for 10 minutes
Side Plank (20 sec/side)
Mountain Climbers (40 sec ON/ 20 sec OFF)

WOD Thursday, June 1, 2017

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Congrats Ray on completing fundamentals with Coach @collin_meeves. Ray came in during our Friends and Family week and decided to join even though he lives in Orange because he felt how amazing our community is. We are so blest to have such an wonderful community. Thank you Ray and thank you RCFers for everything.
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PERFORMANCE
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A) Every 90 sec for 6 sets:
2 Hi-Hang Power Snatches + 3 Overhead Squats @50-65% of 1RM Snatch
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B) For Time:
21-15-9
Overhead Squats 95/65
3-2-1
Rope Climb
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FITNESS
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A) Every 90 sec for 6 sets:
5 Hi-Hang Power Snatches + 5 Overhead Squats
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B) For Time:
21-15-9
Overhead Squats 65/45
Pull ups
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FIT CAMP
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A) For time:
50 – 35 – 20 DB Hang Cleans
125 – 125 – 125 Single Unders
50 – 35 – 20 Hip Extensions
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B) For time:
Run 1 mile

WOD Wednesday, May 31, 2017

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Let’s welcome Kathleen to RCF. Kathleen just finished her fundamentals with Coach @ . Kathleen decided to join after attending our Friends and Family week. Thank you everyone for always be a ridiculously amazing community of friends and family.
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PERFORMANCE
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A) Every 3:30 for 3 sets:
6 Box Jumps 30/24
150m DB Farmers Carry 50/35
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B) For time:
20 – 35 – 50 Deadlifts 135/95
40 – 70 – 100 Double Unders
20 – 35 – 50 Handstand Push ups
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FITNESS
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A) Every 3:30 for 3 sets:
6 Box Jumps 24/20
150m Farmers Carry 35/20
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B) For time:
20 – 35 – 50 Deadlifts 95/65
80 – 140 – 200 Single Unders
20 – 35 – 50 Pushups
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FIT CAMP
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A) Rowing Intervals:
0-6 min: 1000m Row
6-11 min: 800m Row
11-15 min: 600m Row
15-18 min: 400m Row
18-20 min: 200m Row
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B) 3 Rounds for reps:
1 minute of Shuttle Runs 75’
30 seconds rest
1 minute of Burpees
30 seconds rest
1 minute of Paralette Jump overs
30 seconds rest

WOD Tuesday, May 30, 2017

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PERFORMANCE
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A) Every 2 minutes for 5 sets:
2 Pause Front Squats + 1 Front Squat
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B) 10 min AMRAP:
5 Front Squats 205/145
20 GHD Situps
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FITNESS
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A) Every 2 minutes for 5 sets:
3 Pause Front Squat + 3 Front Squat
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B) 10 min AMRAP:
10 Front Squats 135/95
30 ABMat Situps
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FIT CAMP
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A) 30 min AMRAP:
30 Box Jumps
30 Kettlebell Swings
30 Lunges
30 DB Push Press
30 ABMAT Sit ups
300m Run