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WOD Monday, September 25, 2017

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PERFORMANCE
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A) EMOM for 10min alt between:
5 Deadlifts
20 V-Ups
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B) AMRAP in 7min of:
3-6-9-12-15….
Deadlifts, 225#/155#
Bar Facing Burpees
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FITNESS
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A) EMOM for 10min alt between:
5 Deadlifts
20 Shot-Guns or V-Ups
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B) AMRAP in 7min of:
3-6-9-12-15….
Deadlifts, 115#/75#
Bar Facing Burpees
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FitCamp
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A) EMOM for 12min:
Banded Side Lying Hip Abduction, 40 sec each side
Weighted Sit-Ups (Med Ball)
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B) AMRAP in 15min of:
400m Row
20 Lateral Parallette Jump Overs
20 Push-Ups

WOD Friday, September 22, 2017

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PERFORMANCE
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A) 20 min AMRAP:
15 Bar Muscle ups
30 Deadlifts 155/105
15 Box Jumps 30/24
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B) Every 3 mins for 3 sets:
20 Lunge Steps (10 Forward/10 Backward)
50 ABMAT Sit ups
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FITNESS
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A) 20 min AMRAP:
30 Pull ups
30 Deadlifts 105/75
15 Box Jumps
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B) Every 3 mins for 3 sets:
20 Lunge Steps (10 Forward/10 Backward)
50 ABMAT Sit ups
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FIT CAMP
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A) 8 Rounds for Time:
250’ Shuttle Run (50’/50’, 75’/75’)
15 Kettlebell Swings
Rest 1 min between rounds
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B) For Time:
500m Row
50 ABMAT Sit ups
500m Row

WOD Thursday, September 21, 2017

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Khue from one of our corporate accounts crushing kettlebell swings.
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PERFORMANCE
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A) 7 Rounds for Reps:
45 sec Max Calorie Row
15 sec REST
45 Max Reps Push Jerks 205/135
15 sec REST
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B) Every 4 mins for 3 Rounds:
1 min Plank Hold (Weighted)
150m Farmer’s Carry
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FITNESS
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A) 7 Rounds for Reps:
45 sec Max Calorie Row
15 sec REST
45 Max Reps Push Press 95/65
15 sec REST
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B) Every 4 mins for 3 Rounds:
1 min Plank Hold
150m Farmer’s Carry
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FIT CAMP
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A) EMOM for 21 mins:
10/7 Calorie Assault Bike
Supine March w/ mini band 10 per side
Elbow Plank to Tall Plank for 40 sec
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B) 10 Rounds or Time:
9 DB Thrusters
50 Single Unders

WOD Wednesday, September 20, 2017

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PERFORMANCE
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8 Rounds for Time:
300m Run
15 Kettlebell Swings 70/53
12 Toes 2 Bar
9 Strict Handstand Push ups
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FITNESS
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8 Rounds for Time:
300m Run
15 Kettlebell Swings 53/35
12 Hanging Knee Raises/24 ABMAT Sit ups
9 Pike Push ups
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FIT CAMP
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A) 20 min AMRAP:
30 Push ups
60 Calorie Row
30 Weighted Step up *15/side
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B) Every 5 mins for 3 sets:
150m Farmers Carry w/ DB’s
150m MB Carry

WOD Tuesday, September 19, 2017

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PERFORMANCE
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A) 5 Rounds:
30 sec Max Calories on Assault Bike/90 sec Rest
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B) 7 min AMRAP:
50 Double Unders
10 Overhead Squats 135/95
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FITNESS
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A) 5 Rounds:
30 sec Max Calories on Assault Bike/90 sec Rest
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B) 7 min AMRAP:
100 Single Unders
10 Overhead Squats 75/55
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FIT CAMP
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A) EMOM for 12 mins:
15 Side Lying Leg Raises w/ mini band per side
Plank Hold for 40 seconds
Glute Bridge Hold for 40 seconds
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B) 5 Cycles for Reps:
3 min AMRAP:
10 Air Squats
10 Sit ups
10 KB Sumo Deadlift High Pull
10 Sit ups
*1 min Rest between each cycle

WOD Monday, September 18, 2017

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PERFORMANCE
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A) Every 90 sec for 6 sets:
1 Hang Clean + 1 Front Squat + 1 Jerk
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B) 5 Rounds for Time:
20 Wall Balls 20/14
10 Hang Power Cleans 155/105
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FITNESS
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A) Every 90 sec for 6 sets:
3 Hang Cleans + 2 Front Squats + 2 Push Press
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B) 5 Rounds for Time:
15 Wall Balls 14/10
10 Hang Power Cleans 95/65
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FitCamp
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A) Running Intervals:
0-1:30: 150m
1:30-3: 150m
3-6: 300m
6-9: 300m
9-15: 800m
15-21: 800m
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B) For Time:
27-21-15-9
Single Arm DB Push Press
Hip Extensions
Burpees

WOD Thursday, September 14, 2017

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Let’s welcome Michele to our family! Michele completed her fundamentals with Coach Aaron today. She decided to start this amazing journey of improving her health by diving in head first. We are super excited for her and can’t wait to see all her future progress and accomplishments. RCFers make sure to say hi and introduce yourselves if you have not already.
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PERFORMANCE
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A.Every 4min for 3 sets
10 back squats
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B.AMRAP in 20min:
25 Wall balls, 20/14
5 Rope climbs
25 Handstand push-ups
500 meter Row
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FITNESS
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A.Every 4min for 3 sets
10 back squats + 300meter run
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B.AMRAP in 20min:
20 Wall balls
15 Ring rows
20 DB strict press
400 meter Row
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FIT CAMP
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A.Every 2min for 5 sets:
4 Turkish get ups
1min Plank holds
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B.Five cycles
3min AMRAP
15 cals Assault bike
20 KB sumo deadlift high pull
Rest 90sec

WOD Wednesday, September 13, 2017

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PERFORMANCE
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A.EMOM for 12min:
1st min – 3 snatches
2nd min – 8 Strict pull-ups
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B.For time:
21-15-9
Dumbbell snatch, 50/35
Ring dips
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FITNESS
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A.EMOM for 12min:
1st min – 3 snatches
2nd min – 8 Strict pull-ups
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B.For time:
21-15-9
Dumbbell snatch, 35/20
Dips
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FIT CAMP
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A.10 rounds for time of:
30 double-unders/60 Jump rope
20 jumping pull-ups
30 squats
100 yard shuttle sprints
Rest 2 minutes