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WOD Tuesday, September 12, 2017

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PERFORMANCE
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A.Every 2min for 5 sets:
2 push press + 1 push jerk
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B.AMRAP in 10min:
12 Push press, 115/75
14/12 Assault bike calories
16 Box jumps, 24/20”
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FITNESS
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A.Every 2min for 5 sets:
3 Push press
10 plank plate pull throughs, each side
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B.AMRAP in 10min:
12 Push press, 75/55
12/10 Cals Assault bike
14 Box jumps
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FIT CAMP
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A.Row intervals every 4min:
5x500meters
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B.EMOM for 12min
15 v-ups
15 right arm front squats
15 left arm front squats

WOD Monday, September 11, 2017

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PERFORMANCE
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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
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Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts, 250/175
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FITNESS
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Five rounds for time of:
Run 300 meters
35 ABMAT sit ups
15 Deadlifts, 175/105
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FitCamp
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For time:
2001 meter run (1.25miles)
9 rounds of:
11 lunges steps each leg
11 burpees
11 Russian kettlebell swings

WOD Friday, September 8, 2017

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Congrats Claire on completing fundamentals with Coach @ . We are excited to have you join our amazing community and we can’t wait see all that you are going to do to improve your fitness.
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RCFers make sure to say hi and introduce yourselves if you have not already.
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PERFORMANCE
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A) Back Squats 4×8, every 3min
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B) For Time: (10min time cap)
21-15-9
Row (cal)
Wall Balls, 20#/14#
Box Jumps, 24”/20”
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FITNESS
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A) Back Squats 4×8 + 300m Run
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B) For Time: (10min time cap)
21-15-9
Row (cals)
Wall Balls, 20#/14#
Box Jumps, 24”/20”
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FIT CAMP
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A) Every 4min for 5sets:
150’ Prowler Push
150m Run
1min Plank
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B) Tabata (4min each exercise)
Assault Bike
Hollow Hold
Side lying leg raises (2min ea side)
Sit-Ups

WOD Thursday, September 7, 2017

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PERFORMANCE
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A) 5×3 Pos Snatch, every 2min
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B) AMANDA .45 (20min time cap)
For Time:
13-11-9-7-5
Muscle-Ups
Snatch, 135#/95#
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FITNESS
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A) 5×3 Hang Snatch + 25 sec side plank, ea side, every 2min
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B) For Time:
21-18-15-12-9
Ring Dips
DB Snatch, alt arms
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FIT CAMP
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A) AMRAP in 18min of:
9 KB Lunges (front rack), ea side
18 KB Swings
27 Jumping Squats
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B) 1mile Run

WOD Tuesday, September 5, 2017

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The aftermath!
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PERFORMANCE
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A) 5×3 Position Clean + Jerk (Hips, Knees, Floor) *every 2min
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B) AMRAP in 7min of:
7 Front Squats, 185#/125#
14 Bar Facing Burpees
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FITNESS
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A) 5×3 Hang Cleans + 3 Push Press + 30 sec Hollow hold or deadug
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B) AMRAP in 6min of:
7 Front Squats, 95#/65#
14 Burpees
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FIT CAMP
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A) EMOM for 12min:
Glute Bridges with mini band, 45sec
Plank Hold, 45sec
Sit-Ups, 45sec
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B) 4 Rounds For Time of:
400m Run
20 Step-Ups
20 Push-Ups

WOD Saturday, September 2, 2017

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PERFORMANCE
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A) 6 min AMRAP:
10-15-20-25-30…
Sumo Deadlift High Pull 95/65
Box Jump Overs 24/20
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REST 3 mins
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B) 18 min AMRAP:
20-40-60-80…
Run (200m-400m-600m-800m)
Front Squats 95/65
GHD Sit ups
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*Break up the work between you and your partner however you would like.
**Both Partners must run and work cannot be started in the gym until both partners are back.
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FITNESS
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A) 6 min AMRAP:
10-15-20-25-30…
Sumo Deadlift High Pull 65/45
Lateral Step Overs with Box or Plates.
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REST 3 mins
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B) 18 min AMRAP:
20-40-60-80…
Run (150m-200m-300m-400m-600m)
Front Squats 65/45
ABMAT Sit ups
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*Break up the work between you and your partner however you would like.
**Both Partners must run and work cannot be started in the gym until both partners are back.

WOD Friday, September 1, 2017

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PERFORMANCE
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A) Every 90 sec for 5 sets:
5 Bench Press
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B) “Cindy”
20 min AMRAP:
5 Pull ups
10 Push ups
15 Air Squats
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OR
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“Mary”
20 min AMRAP:
5 Handstand Push ups
10 Pistols, alternating legs
15 Pull ups
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FITNESS
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A) Every 90 sec for 5 sets:
5 Bench Press + 150m Run
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B) “Cindy”
20 min AMRAP:
5 Pull ups
10 Push ups
15 Air Squats
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FIT CAMP
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A) 15 minute AMRAP:
30 Sumo Deadlift High Pull
30 OH Lunges with plate
60’ Bearcrawl
60’ Run back
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B) Every 2 minutes X 5 sets:
15 Pushups
600’ Shuttle sprint