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WOD Tuesday, January 23, 2018

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Performance
.
A.For time:
21-15-9
Deadlift, 315/205
Box jumps, 30/24
.
B.Four rounds for quality:
4 Turkish Get-ups, 2 each side
30 sec side plank, right
30 sec side plank, left
.
Fitness
.
A.For time:
21-15-9
Deadlift, 155/105
Box jumps, 20/16
.
B.Four rounds for quality:
4 Turkish Get-ups, 2 each side
30 sec side plank, right
30 sec side plank, left
.
FitCamp
.
A.Four rounds for quality:
10 pistols to a box
10 double under attempts or triple under attempts
40 sec hang from pull-up (break up into multiple sets if need be)
.
B.AMRAP in 15 min:
15 kettlebell swings
30 sit-ups
5 broad jumps

WOD Monday, January 22, 2018

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Performance
.
A.Every 90 sec for 6 sets
1 power clean + 1 squat clean + 1 front squat
.
B.AMRAP in 10 min
5 front squats, 155/105
5 shoulder to overhead
5 bar facing burpees
5 ring muscle-ups
.
Fitness
.
A.Every 90 sec for 6 sets
1 power clean + 1 squat clean + 1 front squat
.
B.AMRAP in 10 min
5 front squats, 95/65
5 shoulder to overhead
5 bar facing burpees
10 dips
.
FitCamp
.
A.Every 3 min for 18 min:
250 meter row
1 min plank hold
.
B.For time:
50 kettlebell front rack lunges
50 box jumps
50 push ups
50 kettlebell sumo deadlift high pull

Team WOD Saturday, January 20, 208

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Partner WOD:
Part A – 1 partner working at a time. Partner A completes a full round before partner B starts.
Part B – 1 partner working at a time. Partner A competes 21 of both movements before Partner B starts their 21’s. Then Part A starts 15’s and so on…
.
Performance
.
A.For time:
Five rounds of
200 meter run
12 split jerks, 115/75
6 bar muscle-ups
.
Then,
.
B.21-15-9
Power clean, 135/95
Toes to bar
.
Fitness
.
For time:
.
A.Five rounds of
200 meter run
10 push jerks, 75/55
10 pull-ups
.
Then,
.
B.21-15-9
Power clean, 95/65
Hanging knee raises

WOD January 19, 2018

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Performance
.
A.Every 90 sec for 5 sets
1 power snatch + 1 squat snatch + 1 overhead squat
.
B.AMRAP in 10 min
5 Power snatches, 95/65
10 Overhead lunges, 95/65
1 Rope climb
.
Fitness
.
A.Every 90 sec for 5 sets
2 power snatch + 2 overhead squat
.
B.AMRAP in 10 min
5 Power snatches, 55/35
10 Overhead lunges, 55/35
5 strict pull-ups
.
FitCamp
.
A.Four rounds for time:
25 Box jumps
25 KB sumo deadlift
25 Lateral jumps
25 Hip extensions
.
B.Mobility
2 min standing straddle pose
2 min seated straddle pose
1 min seated cross shin pose, right forward
1 min seated cross shin pose, left forward
1 min low dragon, right
1 min low dragon, left

WOD Thursday, January 18, 2018

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Let’s welcome Jeff into our regular group classes. Jeff recently completed our fundamentals program with Coach Kody. We are very excited to see all that Jeff will accomplish this year. RCFers if you have not already make sure to say hi and introduce yourselves.
.
Performance
.
For time:
800 meter run
50 Wall balls, 20/14
50 Sumo deadlift high pull, 95/65
50 Handstand push-ups
50 GHD sit-ups
25 Wall balls, 20/14
25 Sumo deadlift high pull, 95/65
25 Handstand push-ups
25 GHD sit-ups
800 meter run
.
Fitness
.
For time:
600 meter run
35 Wall balls, 14/10
35 Sumo deadlift high pull, 55/35
35 Handstand push-ups
35 sit-ups
20 Wall balls, 14/10
20 Sumo deadlift high pull, 55/35
20 Handstand push-ups
20 sit-ups
600 meter run
.
FitCamp
.
A.Every 4 min for 20 min
250 meter row
150’ prowler push
15 med ball cleans
10 burpees
.
B.Three rounds for quality
40 sec side plank, right
20 Russian twist
40 sec side plank, left
20 Russian twist

WOD Wednesday, January 17, 2018

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Performance
.
A.E2MOM for 20 min
250 meter row
10 burpees
.
B.For time:
30-25-20-15-10
Kettlebell swings, 53/35
Double-unders
.
Fitness
.
A.E2MOM for 20 min
200 meter row
7 burpees
.
B.For time:
21-18-15-12-9
Kettlebell swings, 26/18
3x jump rope
.
FitCamp
.
A.EMOM for 20 min
40 sec of wall balls
40 sec of push-ups
40 sec of lunges
40 sec of DB push press
.
B.Mobility
2 min saddle pose
1 min puppy dog
1 min twisted cross, right side
1 min twisted cross, left side
2 min saddle pose

WOD Tuesday, January 16, 2018

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A few of our new members in their first group fundamentals class! We are looking forward to helping them accomplish their 2018 fitness goals.
.
Performance
.
A.EMOM for 8 min
3 Front Squats
.
B.AMRAP in 6min
10 Thrusters, 115/75
10/8 Cals assault bike
.
Fitness
.
A.EMOM for 8 min
3 Front Squats
.
B.AMRAP in 6min
6 Thrusters, 55/35
8/6 Cals assault bike
.
FitCamp
.
A.Tabata
8 intervals of each movement. Complete all 8 intervals before moving onto the next movement. 32 total intervals. 20 sec of work followed by 10 sec of work is 1 interval.
.
Assault bike
Battle ropes
Burpees
Sit-ups
.
B.Holds
Three rounds
1 min Wall sit hold
30 sec rest
1 min Plank hold
30 sec rest
1 min Superman hold
30 sec rest

WOD Monday, December 15, 2018

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Performance
.
A.EMOM for 8 min
5 back squats
.
B.”Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats
.
Fitness
.
A.EMOM for 8 min
5 back squats
.
B.For time:
60 Pull-ups
60 Push-ups
100 Sit-ups
100 Air squats
.
FitCamp
.
A.Five rounds for time:
400 meter run
21 kettlebell swings
21 jumping pull-ups
.
B.Mobility
Right side (90 sec each) – dragon, lizard, pigeon
Left side (90 sec each) – dragon, lizard, pigeon
.

Team WOD Saturday, January 12, 2018

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Performance
.
For time:
3000 meter row
*Partners break up row into 250 meter intervals)
.
Then,
.
Five rounds of
50 Double-unders
10 Pistols
*Each partner completes 5 rounds relay style
.
Then,
.
Three rounds of
10 Front rack lunges, 155/105
30 AbMat sit-ups
*Each partner completes 5 rounds relay style
.
Fitness
.
For time:
2000 meter row
*Partners break up row into 250 meter intervals)
.
Then,
.
Five rounds of
60 Jump rope
10 Pistols to box
*Each partner completes 5 rounds relay style
.
Then,
.
Three rounds of
10 Front rack lunges, 75/55
20 AbMat sit-ups
*Each partner completes 5 rounds relay style
.

WOD Friday, January 12, 2018

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Performance
.
A.EMOM for 10 min (alternate between movements):
3 bench press
20 hollow rocks
.
B.Three rounds for time:
400 meter run
30 wall balls, 20/14
15 deadlifts, 225/155
.
Fitness
.
A.EMOM for 10 min (alternate between movements):
3 bench press
20 sec hollow hold
.
B.Three rounds for time:
300 meter run
20 wall balls, 14/10
15 deadlifts, 115/75
.
FitCamp
.
A.Every 2 min for 6 sets
150’ prowler push
.
B.Four rounds for time:
15 DB thrusters
30 AbMat sit-ups
.