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WOD Friday, February 17, 2017

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PERFORMANCE

For time:
160 Air Squats
1200m Row
80 Kettlebell Swings (53/35)
40 Deficit Handstand Pushups (45/25)

FITNESS

For time:
100 Air Squats
800m Row
60 Kettlebell Swings (44/26)
40 Pushups

FITCAMP

A. 3 Rounds of:
30 seconds ON/ 30 seconds OFF
Planks Drags
Hollow Holds
Arch Holds
REST 1 Minute

B. AMRAP 15
20 Air Squats
10 Jumping Pullups
10 Lateral Step-overs
20 Situps

WOD Thursday, February 16, 2017

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PERFORMANCE
5X1 Clean + 3 Front Squat + Jerk
Recommended Loading 55-75%
Every 2 minutes
Open 13.4
7 min AMRAP
3 – 6 – 9 – 12 – 15 – …
Clean and Jerk 135/95
Toes to Bar
FITNESS
5X1 Clean + 3 Front Squat + Jerk
Recommended Loading 55-75%
7 min AMRAP
3 – 6 – 9 – 12 – 15 – …
Hang Clean and Push Press 75/55
Leg Raises (Hanging or Lying)
FITCAMP
5 Rounds for time:
30 Jump Rope
20 Kettlebell Deadlifts
10 One arm DB Bench each arm
50’/50’ Prowler Push (High/Low)
(35 Minute Cap)

 

Congrats to Ashley Martin! She is our newest member who just completed Fundamentals with Coach Aaron!!

WOD Tuesday, February 14, 2017

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Will is our newest member to finish Fundamentals with Coach Collin. Congratulations on taking a big step towards a stronger, faster and all around more capable you! We are super excited to see what the future has in store for you.

RCFers make sure to say hi and introduce yourselves if have not already.

PERFORMANCE

A. 4X3 Position 1(Hi-hang) Snatch
Recommended Loading: 65-75%
*Every 2 minutes

B. For time:
80 – 80 – 80 Double Unders
5 – 7 – 9 Overhead Squats 155/105
5 – 3 – 1 Rope Climbs

FITNESS

A. 4X3 Position 1 Snatch
Recommended Loading:
*Every 2 minutes

B. For time:
160 – 160 – 160 Single Unders
9 – 12 – 15 Overhead Squats 105/65
15 – 12 – 9 Strict Pullups

FITCAMP

A. EMOM 10
10 Seated DB Press
20-30 L Sit Hold OR Tuck OR Plank

B. Every 2 Minutes for 10 sets
150 M Row sprints @ 100%
*Record fastest and slowest time

WOD Monday, February 13, 2017

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Congratulations Greg, our newest member to complete Fundamentals with Coach Aaron . We are looking forward to having you join us in our group classes. RCFers make sure to say hi and introduce yourselves if you have not already.

PERFORMANCE

A. 4X3 Sumo Deadlift
Recommended Loading: 75%
*Every 2 minutes

B. 3 Rounds (2 minutes ON/2 minutes OFF)
5 Bar Facing Burpees
10 Sumo Deadlift High Pull 75/55

FITNESS

A. 4X3 Sumo Deadlift
*Every 2 minutes

B. 3 Rounds (2 minutes ON/2 minutes OFF)
5 Bar Facing Burpees
10 Sumo Deadlift High Pull 55/35

FITCAMP

A. EMOM 10 (alternate minutes)
-10 Kettlebell Swings
-10 Goblet Squats

B. Every 3 minutes for 7 sets (21 minutes)
150 m Run
10 Burpees
75’ Walking Lunges (Bodyweight)
*Record slowest round time

Team WOD Saturday, February 11, 2017

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We got some new toys for the gym. A few more ABMats (10), 30# med balls (2), 20# dumbbells (3 pairs) and 10# dumbbells (3 pairs). More toys arriving next week 🙂

Team WOD

A. In teams of two, each member must complete the following for time:
Row 1000 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

B. In teams of two, each member must complete the following for time:
Run 800 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)

Perform in the same format as Part A

WOD Friday, February 10, 2017

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Performance

A. 5×4 Front squats, every 2min

B. For time:
15-12-9
Thrusters, 125/85#
3-2-1 rope climbs

Fitness

A. 5×4 Front squats, every 2min

B. For time:
15-12-9
Thrusters, 95/65#
Strict pull-ups

FitCamp

A. 10×250′ shuttle sprints (75′ down, 75′ back, 50′ down, 50′ back), rest approximately 1:1

B. Five rounds for quality
1 min plank hold
20 weighted Russian twist
4 Turkish get-ups

WOD Thursday, February 9, 2017

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Performance

A. 6×1 power clean + 1 squat clean, every 90sec

B. OPEN workout 11.5
AMRAP in 20min of:
5 power cleans, 145/100#
10 toes to bar
15 wall balls, 20/14#

Fitness

A. 6×1 power clean + 1 squat clean, every 90sec

B. AMRAP in 20min of:
5 power cleans, 95/65#
10 Leg raises
15 wall balls

FitCamp

For time:

1 mile run
Then,

Four rounds of:
25 Med ball cleans
30 mountain climbers

Then,
1 mile run

WOD Wednesday, February 8, 2017

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Performance

A. Every 4min for 20min
550 meter row

B. “Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups

Fitness

A. Every 4min for 20min
425 meter row

B. For time:
150-120-90-60-30
Jump rope
35-30-25-20-15
Sit-ups

FitCamp

For time:
50 Step-ups
50 Jumping pull-ups
50 Kettlebell swings, 26#
Walking Lunge, 50 steps
50 Leg raises
50 Push press, 35#
50 Back extensions
50 Wall ball shots,
50 Burpees
150 Jump rope

WOD Monday, February 6, 2017

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Performance

A. 6×1 power snatch + 1 squat snatch, every 90sec

B. AMRAP in 10min:
5 overhead squats, 115/75#
10 overhead lunge steps, 115/75#
15 burpee pull-ups

Fitness

A. 6×2 hang power snatch, every 90sec

B. AMRAP in 10min:
5 overhead squats, 75/55#
10 overhead lunge steps, 75/55#
15 burpee to Target

FitCamp

A. Agility ladder

B. Every 5min for 25min (5 sets):
150′ Prowler
10 DB push-up row to fly
20 Jumping squats