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WOD Monday, December 11, 2017

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Performance
.
A. Every 2:30, for 5 Rounds, complete:
5 Bench Press
150m Farmer Carry
.
B. Complete as many rounds as possible in 15 minutes of:
30 Dumbbell Push press (15 each side), 50/35#
20 Toes to bar
300 meter row
.
Fitness
.
A. Every 2:30, for 5 Rounds, complete:
5 Bench Press
150m Farmer Carry
.
B. Complete as many rounds as possible in 15 minutes of:
30 dumbbell Push press (15 each side), 30/20
20 V-ups
300 meter row
.
FitCamp
.
A. 5 Rounds For Time of:
20 Wall Balls
20 Ring Rows
400m Run
.
B. EMOM for 12min:
45sec on/15sec off
Russian Twists
V-Ups
Weighted Good Mornings (15#)
.

WOD Friday, December 7, 2017

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Performance
.
A. 4×8 Back Squats, every 3:30
.
B. 2 Cycles of:
AMRAP in 4:00min of:
5 Bar Muscle Ups
10 Pistols
15 Handstand Push-Ups
**Rest 2min
.
Fitness
.
A. 4×8 Back Squats + 150m Run + 15 Glute Bridges
.
B. 2 Cycles of:
AMRAP in 4:00min of:
15 Ring Rows
15 Lunges Ea. Leg
15 Push-Ups
*Rest 2min
.
FitCamp
.
A 4 Cycles of:
AMRAP in 3min of:
150m Prowler Push
300m Run
ME Burpees
Rest 2min
.
B. 3 Rounds of:
45sec on/15sec off:
Side lying hip abduction, rt side
Side lying hip abduction, left side
Hip Extension
V-Ups
.

WOD Thursday, December 7, 2017

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Performance

A. 6×3 Overhead Squats, every 90sec

B. 4 Rounds For Time of:
15 Overhead Squats, 95#/65#
300m Row
15 GHD Sit-Ups
30 Double-Unders

Fitness

A. 6×3 DB Overhead Squat, Ea Arm + 15 Hip Extensions

B. 4 Rounds For Time of:
15 Overhead Squats, 65#/45#
300m Row
30 Sit-Ups
60 Single-Unders

FitCamp

A EMOM for 12min alt between the following exercise (45on/15rest):
Mountain Climbers
Wall Sit
Plank to Push Up

B 3 Cycles of:
5min AMRAP of:
25 DB Snatches
25 Weighted Sit-Ups (using plate)
Rest 2min

WOD Tuesday, December 5, 2017

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Performance
.
A. Push Press 6×3, Every 90sec
.
B. 3 Rounds For Time of:
15 Push Press, 125#/85#
15 Box Jumps, 24”/20”
400m Run
.
Fitness
.
A. Push Press 6×3 + 45sec Plank Hold
.
B. 3 Rounds For Time of:
15 Push Press, 95#/65#
15 Box Jumps/Step Ups
400m Run
.
FitCamp
.
A. 2 Rounds For Time of:
1 mile Assault Bike
150’ Walking Lunges
1k Row
50 Russian KB Swings

WOD Monday, December 4, 2017

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Congrats Anu and MK on completing Fundamentals with Coach Kody. We are super excited to have you both attending our regular group classes. RCFers make sure to say hi and introduce yourselves if you have not already.
.
Performance
.
A. 5×3 Deadlifts, every 90sec
.
B. AMRAP in 11min of:
11 C2B Pull-Ups
11 Burpees
11 Goblet Squats, 70#/53#
.
Fitness
.
A. 5×3 Deadlifts + 150m Run
.
B. AMRAP in 11min of:
11 Pull-Ups
11 Burpees
11 Goblet Squats, 44#/26#
.
FitCamp
.
A. 4 Rounds For reps, every minute on the minute, rotate between:
Row (cal)
Wall Balls
KB SDHP
DB Push Press
Box Jumps/Step Ups
Rest
.
B. EMOM for 9min:
Plank Hold, 45sec
Hollow Hold, 45sec
Glute Bridges, 45sec
.

Team WOD Saturday, December 2, 2017

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Let’s welcome Ray our newest member to complete fundamentals with Coach Collin. RCFers make sure to say hi and introduce yourselves if you have not already.
.
In teams of 2, complete, For Time:
.
150 Kettlebell Swings, 70#/53#
100 Toes to Bar
15 Rope Climbs
Run 1mile (together)
.
In teams of 2, complete, For Time:
.
150 Kettlebell Swings, 35#/18#
150 Sit-Ups
100 Ring Rows
Run 1mile (together)
.

WOD December 1, 2017

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Congrats to Tanner and Joe on completing their Fundamentals with Coach Collin. Pumped to have you guys on board and excited to see you guys crush your goals.
.
Performance
.
A.Every 90sec for 5 sets
1 clean pull + 1 clean
.
B.E2MOM for 20min (5 Rounds of ea couplet)
.
A. First 2min
2 rounds
3 Thrusters, 155/105
3 Muscle-ups
.
B. Second 2min
2 rounds
15 wall balls, 20/14
10 box jumps, 24/20
.
*rest after you complete 2 rounds until the next 2min marker*
.
Fitness
.
A.Every 90sec for 5 sets
1 clean pull + 1 hang clean
.
B.E2MOM for 20min
First 2min
2 rounds
3 Thrusters, 95/65
5 Muscle-up transitions
.
Second 2min
2 rounds
15 wall balls, 14/10
10 box jumps
.
FitCamp
.
For time:
1 mile run
Then,
Four rounds
25 med ball cleans
25 DB push press
Then,
1 mile run

WOD Thursday, November 30, 2017

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Congrats Alexa on getting your first muscle-up. The last 5 weeks of focus and hard work payed off today. So pumped for you 💪🏻
.
Performance
.
Five rounds for time:
25/20 Cal on Assault bike
25 Sumo deadlift high pull, 95/65
400 meter Run
25 Handstand push-ups
.
Fitness
.
Five rounds for time:
20/15 Cal on Assault bike
20 Sumo deadlift high pull, 55/35
300 meter Run
20 box handstand push-ups
.
FitCamp
.
A.EMOM for 20min
1st min – 10 cal row
2nd min – 15 push-ups
.
B.For time:
100-80-60-40-20
Jump rope
50-40-30-20-10
Sit-ups