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WOD Friday, July 14, 2017

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Congrats Joe on completing fundamentals with Coach Collin . We are excited to have you join our regular group classes. RCFers make sure to introduce yourselves and say hi if you have not already!
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PERFORMANCE
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A) 5 Rounds for time:
3 Rope Climbs
10 Toes to Bar
21 OH Lunges 45/25
600 m Run
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FITNESS
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A) 5 Rounds for time:
10 Strict Pullups
15 ABMat Situps
21 Walking Lunges
400 m Run
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FIT CAMP
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A) For Time:
~1,000m Run (Top of first hill on trail)
**12 min Cap
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REST 3 mins
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B) For Time:
10-20-30-20-10
Wall Balls
Kettlebell Swings
**10 Calorie Bike between each set; i.e. 10 Wall Ball, 10 Kettlebell Swings, then 10 Calories on the Bike

WOD Thursday, July 13, 2017

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First day of Fundamentals for the Qalo crew! Thanks for this opportunity Kaitlin:)
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PERFORMANCE
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A) Every 90 seconds for 7 sets
Deadlifts (2×5, 2×3, 3×1)
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B) For time:
3 Rounds for time:
21 Kettlebell Swings 70/53
15 Box Jumps 24”/20”
9 Deficit Handstand Push ups 45/25
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FITNESS
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A) Every 90 seconds for 7 sets
5 Deadlifts + 10 Plate Pull Throughs (5/side)
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B) 3 Rounds for time:
21 Kettlebell Swings 53/35
15 Box Jumps
9 Seated DB Press
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FIT CAMP
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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

WOD Tuesday, July 11, 2017

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Welcome to the RCF family Laura! Congratulations on completing your Fundamentals with Coach Aaron. We are excited to watch you grow and achieve all your fitness goals. RCFers please introduce yourselves and say hi if you have not already πŸ˜‰
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PERFORMANCE
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A) Every 2 minutes X 5 sets
3 position Snatch
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B) 12 minute clock for total reps:
1 minute Double Unders
1 minute DB Snatch 50/35
2 minute Double Unders
2 minute DB Snatch 50/35
3 minute Double Unders
3 minute DB Snatch 50/35
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FITNESS
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A) Every 2 minutes X 5 sets
5 Hang Snatches + 45 second Plank
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B) 12 minute clock for total reps:
1 minute Single Unders
1 minute DB Snatch 35/20
2 minute Single Unders
2 minute DB Snatch 35/20
3 minute Single Unders
3 minute DB Snatch 35/20
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FIT CAMP
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A) Every 2:15 for 8 sets:
300m Run
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B) 5 Rounds for Total Reps (3 min of work/1 min of rest):
5 Push ups
10 Air Squats
20 DB Snatches (10/side)

WOD Monday, July 10, 2017

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Congrats on completing fundamentals with Coach Aaron and welcome to our family Ashley! We are super excited to have you join our regular group classes. RCFers make sure to introduce yourselves and say hi if you have not already πŸ™‚
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PERFORMANCE
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A) Every 2 minutes X 5 sets:
3 Back Squats @ 90% of 3RM
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B) 3 Rounds for time:
35 Wall Balls 20/14
7 Clean and Jerk 165/115
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FITNESS
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A) Every 2 minutes X 5 sets:
3 Back Squats + 20 Heel Touches
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B) 3 Rounds for time:
35 Wall Balls 14/10
7 Clean and Jerk 105/75
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FITCAMP
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A) EMOM for 10
10 Kettlebell Swings + 3 Burpees
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B) 6 Rounds for Time:
12 DB Push Press
18 Box Jumps
24 Lunge Steps w/ DB’s

WOD Friday, June 7, 2017

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Congrats Destiny on completing your Fundamentals with Coach Collin . We are super excited to see you grow and watch you achieve all your goals. RCFers makes sure to introduce yourselves and say hi πŸ’ͺ🏻
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PERFORMANCE
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A) Every 2 minutes for 5 sets:
1 Power Clean + Hang Power Clean + 3 Front Squats
**Suggested loading 65-75% 1RM Clean
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B) 3 Rounds for time:
25/20 cal Row
15 Bar Facing Burpees
10 Front Squats 165/110
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FITNESS
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A) Every 2 minutes for 5 sets:
3 Hang Power Cleans + 3 Front Squats + 5 Shoulder Taps/side in Tall Plank
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B) 3 Rounds for time:
20 cal Row
15 Burpees
10 Front Squats 95/65
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FIT CAMP
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A) For Time:
~1,000m Run (Top of first hill on trail)
**12 min Cap
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REST 3 mins
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B) For Time:
10-20-30-20-10
Wall Balls
Kettlebell Swings
***

WOD Thursday, July 6, 2017

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THURSDAY
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PERFORMANCE
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A) Every 2 minutes X 5 sets
5 Push Press
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B) 16 minute AMRAP:
5 Shoulder to Overhead 155/105
20 Pistols
5 Ring Muscle Ups
20 Box Jumps 24”/20”
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FITNESS
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A) Every 90 seconds for 5 sets:
8 Push Press + 150m Run
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B) 16 minute AMRAP:
10 Shoulder to Overhead 95/65
20 Air Squats
10 Ring Dips
20 Box Jumps
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FIT CAMP
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A) EMOM for 14 mins:
12 Calorie Row
15 Single DB Push Press
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B) 20 min AMRAP:
10 Jump Rope
10 Single Leg Lateral Jump Overs (on plates)
10 ABMAT Sit ups
20 Jump Rope
20 Single Leg Lateral Jump Overs (on plates)
20 ABMAT Sit ups
Then 30 reps of each, 40 reps of each….

WOD Wednesday, June 5, 2017

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What are your thoughts? Assault bike or AirDyne AD6??
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PERFORMANCE
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A) Every 2 minutes for 5 sets:
5 Back Squats @ 85% of 3RM
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B) For time:
10 – 20 – 30 Wall Balls 30/20
30 – 20 – 10 Toes to Bar
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FITNESS
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A) Every 2 minute for 5 sets
5 Back Squats + 20 second Side Plank/ side
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B) For time:
10 – 20 – 30 Wall Balls 20/14
30 – 20 – 10 Hanging Leg Raises
**45-30-15 ABMAT Situps
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FIT CAMP
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A) Every 2:15 for 8 sets:
300m Run
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B) 5 Rounds for Total Reps (3 min of work/1 min of rest):
5 Push ups
10 Air Squats
20 DB Snatches (10/side)

WOD Monday, July 3, 2017

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PERFORMANCE
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A) For time:
1200m Run
63 Pushups
36 Deadlifts 185/135
800m Run
42 Pushups
24 Deadlifts 225/155
400m Run
21 Pushups
12 Deadlifts 275/185
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FITNESS
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A) For time:
800m Run
63 Pushups
36 Deadlifts 95/65
600m Run
42 Pushups
24 Deadlifts 95/65
400m Run
21 Pushups
12 Deadlifts 95/65
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FITCAMP
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A) EMOM 12
10 Kettlebell Swings + 10 SDHP
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B) 4 Rounds for Time:
500m Row
20 Box Jumps
20 Burpees

Team WOD Saturday, July 1, 2017

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PERFORMANCE
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A) 15 minute AMRAP
100 Front Rack Lunges 115/75
25 Ring Muscle Ups
150 Double Unders
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REST 5 mins
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B) 15 minute AMRAP
10 Power Clean + Jerk 115/75
10 Burpees
10 GHD Situps
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FITNESS
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A) 15 minute AMRAP
100 Front Rack Lunges 75/55
50 Ring Dips
250 Single Unders
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Rest 5 minutes
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B) 15 minute AMRAP
10 Power Clean + Jerk 75/55
10 Burpees
20 ABMat Situps

WOD Friday, June 30, 2017

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Congrats Todd on Completing Fundamentals with Coach Collin . We are excited to have you join the regular group classes and look forward to watch you achieve all your goals. RCFers make sure to say hi and introduce yourselves if you he not already:)
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PERFORMANCE
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A) 8 Rounds for Time:
400m Row
15 MB Cleans 20/14
15 Toes 2 Bar
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FITNESS
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A) 8 Rounds for Time:
300m Row
15 MB Cleans 14/10
15 Hanging Knee Raises
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FIT CAMP
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A) 15 min AMRAP:
100 Single Unders/35 Double Unders
50 Burpees
150m Run
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REST 5 mins
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B) For Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings
Box Jumps
DB Push Press