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WOD Thursday, July 27, 2017

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Congrats Yajur on completing fundamentals with @ . We are super excited to have you join us for the next two months and to have the opportunity to teach you about #crossfit. RCFers make sure to say hi and introduce yourselves if you have not already.
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PERFORMANCE
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A) 4 Rounds for time:
25 GHD Situps
3 Rope Climbs
400 m Run
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B) Every 3 minutes X 3 sets:
75’ Single arm Overhead DB Carry + 10 Single arm DB Strict Press, each arm
*Suggested loading- 50/35
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FITNESS
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A) 4 Rounds for time:
35 ABMAT Situps
10 Strict Pull ups
300 m Run
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B) Every 3 minutes X 3 sets:
75’ Single arm Overhead Carry + 10 Single arm DB Strict Press, each arm
*Suggested loading- 20/10
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FIT CAMP
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A) AMRAP 12
10 calories Assault Bike
10 Air Squat
50 Single Unders
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B) AMRAP 12
5- 10- 15- 20 -25- 30-..
Kettlebell Swings
*15 Burpees between each round

WOD Wednesday, July 26, 2017

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Rob just finished his Fundamentals course with Coach Matt . We are excited to have you join the regular classes and to watch you achieve your goals! RCFers make sure to say hi and introduce yourselves if you have not already.
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Welcome aboard Rob.
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PERFORMANCE
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A) Every 90 seconds X 6 sets:
1 Power Snatch + 2 Snatch Push Press + 2 Overhead Squats @ 60-70% of 1 RM
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B) 8 minute AMRAP:
40 Double Unders
4 Squat Snatch 115/75
4 Bar Facing Burpees
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FITNESS
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A) Every 90 seconds X 6 sets:
3 Hang Power Snatch + 3 Overhead Squats
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B) 8 minute AMRAP:
80 Single Unders
4 Hang Squat Snatch 75/55
4 Bar Facing Burpees
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FIT CAMP
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A) A) Every 4 minutes X 5 sets:
300 m Run + 30 second Wall Sit
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B) AMRAP 15
10 Wall Balls
20 Kettlebell Sumo Deadlift High Pull
30 Paralette Jump Overs

WOD Tuesday, July 25, 2017

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PERFORMANCE
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A) 2 Rounds for time:
50 Pushups
35 Russian Kettlebell Swings 70/53
20 Power Clean and Jerk 135/95
1K Row
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FITNESS
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A) 2 Rounds for time:
45 Pushups
30 Russian Kettlebell Swings
15 Hang Power Clean and Push Press 75/55
750m Row
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FIT CAMP
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A) EMOM X 12
Plank X 45 seconds
Hip Extensions X 15
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B) 4 Rounds for time:
25 DB Push Press
25 Box Jumps
25 ABMat Situps

WOD Monday, July 24, 2017

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PERFORMANCE
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A) Every 2 minutes X 6 sets:
Back Squats 1X5 @ 85%, 1X3 @ 90%, 4X1 @105% of 3 RM
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B) 12 minute AMRAP:
13 Handstand Pushups
14 Back Rack Reverse Lunge, per side 95/65
15 Box Jumps 24/20
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FITNESS
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A) Every 2 minutes X 6 sets:
4 Back Squats w/ 2 second pause + 150 m Run
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B) 12 minute AMRAP:
13 Seated DB Press
14 Back Rack Reverse Lunge, per side 65/45
15 Box Jumps
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FITCAMP
A) Every 2:30 minutes X 6 sets:
Row 250m + 20 Mountain Climbers
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B) AMRAP 12:
4-8-12-16-20-24-…
Hand Release Pushups
Lunges

Team WOD Saturday, July 22, 2017

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PERFORMANCE
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A) 9 min AMRAP:
14 Deadlifts 205/145
7 Bar Facing Burpees
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Rest 3 minutes
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B) 9 min AMRAP:
Assault Bike (calories)
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Rest 3 minutes
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C) 9 min AMRAP:
7 Push Press 115/75
42 Double Unders
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FITNESS
.
A) 9 min AMRAP:
14 Deadlifts 135/95
7 Burpees
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Rest 3 minutes
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B) 9 min AMRAP:
Assault Bike (calories)
.
Rest 3 minutes
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C) 9 min AMRAP:
7 Push Press 75/55
42 Double Unders

WOD Friday, July 21, 2017

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PERFORMANCE
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A) For time:
600 m Run
3 Rounds of:
20 Wall Balls 20/14
15 Push ups
10 GHD Situps
1200 m Run
3 Rounds of:
20 Wall Balls 20/14
15 Push ups
10 GHD Situps
600m Run
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FITNESS
.
A) For time:
600 m Run
3 Rounds of:
20 Wall Balls 20/14
15 Push ups
15 ABMAT Situps
1200 m Run
3 Rounds of:
20 Wall Balls 20/14
15 Push ups
15 ABMAT Situps
600m Run
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FIT CAMP
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A) EMOM for 10 mins:
12 Kettlebell Swings + 6 Push ups
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B) 5 Rounds of 3 min of Work/1 min of Rest:
250m Row
50 Jump Rope
Max Effort Burpee Box Jumps

WOD Thursday, July 20, 2017

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PERFORMANCE
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A) Every 90 seconds for 6 sets
1 Power Clean + 2 Hang Clean
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B) For time:
15 Hang Squat Clean 115/75
30 Handstand Pushups
15 Hang Squat Clean 115/75
*Rx’d+ = 50 Handstand Push ups
(12 min Cap)
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FITNESS
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A) Every 90 seconds X 6 sets
2 Hang Power Clean + 3 Front Squat
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B) For time:
15 Hang Squat Cleans 75/55
50 Seated DB Press
15 Hang Squat Cleans 75/55
(12 min Cap)
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FIT CAMP
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A) EMOM for 10 mins:
12 ABMAT Sit ups + 5 Burpees
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B) For Time:
50-40-30-20-10
Air Squats
25-20-15-10-5
Assault Bike Calories
(25 min cap)

WOD Wednesday, July 19, 2017

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PERFORMANCE
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A) 20 min AMRAP
750 m Row
50 Toes to Bar
25 Box Jumps 30”/24”
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B) Every 3 minutes for 3 sets:
10 Strict Press 95/65
20 Hip Extensions
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FITNESS
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A) 20 min AMRAP
500 m Row
35 ABMAT Situps
20 Box Jumps
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B) Every 3 minutes for 3 sets:
10 Strict Press 65/45
20 Hip Extensions
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FIT CAMP
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A) Every 4 minutes X 5 sets:
300 m Run + 30 second Wall Sit
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B) AMRAP 15
10 Wall Balls
20 Kettlebell Sumo Deadlift High Pull
30 Paralette Jump Overs

WOD Tuesday, July 18, 2017

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PERFORMANCE
.
A) Every 2 minutes for 6 sets
2 Back Squats @ 100% of 3RM
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B) 10 minute AMRAP
5 – 10 – 15 – 20 – 25 – …
Kettlebell Swings 53/35
Pistols
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FITNESS
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A) Every 2 minutes for 6 sets
6 Back Squats + 10 calorie Assault bike
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B) 10 minute AMRAP
5 – 10 – 15 – 20 – 25 – …
Kettlebell Swings 44/26
Air Squat x 2
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FIT CAMP
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A) 20 min AMRAP:
400m Run
30 ABMAT Sit ups
20 Lunges w/ DB’s
10 DB Snatch/arm (20 total)
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B) EMOM for 10 mins alternate between:
8 Plank → Push up
15 sec Side Plank/side

WOD Monday, July 17, 2017

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Mo Mo repping her RCF shirt! You go girl.
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PERFORMANCE
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A) Every 90 seconds X 5 sets:
1 Power Snatch + 2 Hang Snatch
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B) 3 Rounds for time:
400 m Run
21 Hang Power Snatch 75/55
12 Bar Muscle Ups
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FITNESS
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A) Every 90 seconds X 5 sets:
2 Hang Power Snatch + 2 Overhead Squat + 30 second Plank
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B) 3 Rounds for time:
300m Run
21 Hang Power Snatch 55/35
18 Pull ups
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FITCAMP
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A) EMOM for 12 mins alternate between
12 Hip Extensions w/ pause at top
12 Seated DB Press
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B) 7 Rounds for Time:
350m Row
15 Burpees
20 Kettlebell Swings