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Bright Family WOD Saturday, September 24, 2016

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One of our longtime RCF member and friend’s house caught on fire last week. They have been displaced from their home. Tomorrow, Saturday we are going to host a WOD where you can donate, if you would like to! She has 2 young daughters and they are living with family at this time. @rebeccalbright

Team WOD Saturdays (teams of 1-3). Team member must run together and can not start the next exercise until all team members are together

Performance

AMRAP in 4min of:
400m run
ME back squats 225/155#

Rest 2min

AMRAP in 8min of:
800m run
ME handstand push-ups

Rest 2min

AMRAP in 12min
1200m run
ME wall balls, 20/14#

Fitness

AMRAP in 4min of:
300m run
ME back squats 115/75#

Rest 2min

AMRAP in 8min of:
600m run
ME push press, 65/45#

Rest 2min

AMRAP in 12min
800m run
ME wall balls, 14/10#

WOD Friday, September 23, 2016

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Performance

A. 6×1 clean pull + 2 low hang cleans, every 90sec

B. AMRAP in 20min:
3 rope climbs
5 power cleans, 155/105#
10 push-ups
15 air squats

Fitness

A. 6×1 clean pull + 2 low hang cleans, every 90sec

B. AMRAP in 20min:
5 power cleans, 95/65#
10 push-ups
12 pull-ups
15 air squats

FitCamp

A. EMOM for 10min, alt between:
12 DB Push Press
12 DB Renegade Push-Ups

B. 7 Rounds For Time of:
10 Sumo-Deadlift High Pull, 56#/35# KB
10 Plank to Push-Up
10 Ring Rows

WOD Thursday, September 22, 2016

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Welcome aboard Sam! We are excited to see you regularly in our group classes.

Sam completed her Fundamentals yesterday with Coach Aaron . If you haven’t met Sam take a quick second to say hi and welcome her to our community.

Performance

A. 6×3 Front squats, every 2min

B. 50 KB thrusters, 53/35#
40 Hip extensions
30 Burpees
20 deadlifts, 275/185#
75′ shuttle sprints, 10 sets
*time frame 8-10min

Fitness

A. 6×3 Front squats, every 2min (add 10 side bridges each side if desired)

B. 50 DB thrusters, 30/20#
40 Hip extensions
30 Burpees
20 deadlifts, 235/95#
75′ shuttle sprints, 10 sets
*time frame 8-10min

FitCamp

A. Max Effort in 2min of
Box Jumps/Step-Ups
Rest 1 min
Goblet Squats
Rest 1 min
Sit-Ups
Rest 1 min
Row (calories)

B. 1k Run (Wabash and Third)
100 Jump Ropes
50 Jumping Pull-Ups
25 Burpees

WOD Wednesday, September 21, 2016

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Congratulations Rebecca on completing your Fundamentals with @ ! Today was Rebecca’s first class workout. RCFer’s make sure to say hi to Rebecca if you see her.

Performance

A. Every 4min for 20min
150′ Prowler push
150meter Run
1min plank

B. For time:
50-40-30-20-10
Double-unders
21-18-15-12-9
Kettlebell swings, 70/53#
*time frame 5-7min

Fitness

A. Every 4min for 20min
150′ Prowler push
150meter Run
1min plank

B. For time:
100-80-60-40-20
Jump rope
21-18-15-12-9
Kettlebell swings, 35/26#
*time frame 5-7min

FitCamp

A. 4 Rounds For Time of:
50′ Bear Crawls
50′ Frog Jumps
Rest 1min

B. AMRAP in 15min of:
20 Wall Balls, 14#/10#
20 Russian KB Swings
20 Push-Ups

WOD Tuesday, September 20, 2016

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Performance

A. EMOM for 10min:
1st min – 8 bench press
2nd min – 8 barbell bent over row

B. Three rounds for time:
40′ handstand walk
25 GHD sit-ups
10/5 bar muscle-ups
*time frame 8-10min

Fitness

A. EMOM for 10min:
1st min – 8 bench press
2nd min – 8 barbell bent over row

B. Three rounds for time:
1 handstand box drill (1 rep = clockwise/counter clockwise)
35 sit-ups
15 strict pull-ups
*time frame 8-10min

FitCamp

A. Tabata:
Jumping Squats
Mountain Climbers
Plank to Push-Up
DB Push-Press

B. Every 4min for 16min:
150′ Prowler Push
150m Run
15 Burpees

WOD Monday, September 19, 2016

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Performance

A. 6×1 slow pull snatch + low hang snatch, every 90sec

B. Five rounds for time:
500m row
15 overhead squats, 95/65
*time frame 15-20min

Fitness

A. 6×2 low hang snatch, every 90sec

B. Five rounds for time:
400m row
12 overhead squats, 45/35#
*time frame 15-20min

FitCamp

A. EMOM for 12min:
20 Sit-Ups
Plank Hold
12 V-Ups
Wall Sit

B. 5 Rounds For Time of:
15 Calorie Row
15 Overhead Walking Lunges, Ea Leg, 45#/25#

WOD Saturday, September 17, 2016

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Team WOD Saturdays (teams of 1-3)

Performance

AMRAP in 5min of:
Thrusters, 95/65#
Rest 2min
Then,
AMRAP in 5min of:
Sumo deadlift high pull, 95/65#
Rest 2min
Then,
AMRAP in 5min of:
Burpee box jumps overs, 24/20″
Rest 2min
Then,
AMRAP in 5min of:
Row for Cal
Rest 2min

Fitness

AMRAP in 5min of:
Thrusters, 45/35#
Rest 2min
Then,
AMRAP in 5min of:
Sumo deadlift high pull, 45/35#
Rest 2min
Then,
AMRAP in 5min of:
Burpee box jumps overs, 20″/ 4-45# plates
Rest 2min
Then,
AMRAP in 5min of:
Row for Cal
Rest 2min

WOD Friday, September 16, 2016

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Danielle and Michelle just finished their Fundamentals and are now attending regular classes! Welcome to the family ladies 🙂

Performance

A. 6×1 clean pull + 2 low hang cleans, every 90sec

B. Five rounds for time
10 hang power cleans, 135/95#
8 front squats, 135/95#
6 push press, 135/95#
4 muscle-ups

Fitness

A. Same

B. Five rounds for time
12 pull-ups
10 hang power cleans, 95/65#
8 front squats, 95/65#
6 push press, 95/65#

FitCamp

A. 4x500m Row Sprints, every 4min

B. 4 Cycles of:
AMRAP in 3min of:
10 Jumping Lunges
10 Push-Ups
10 Ring Rows
Rest 2min