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WOD Wednesday, November 29, 2017

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Performance
.
A.3 rounds for time of:
155-lb. squat snatches, 10 reps
20 burpees
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B.Three rounds for quality
15 hip extensions
Max effort L-sit hold
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Fitness
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A.3 rounds for time of:
45/35 hang squat snatches, 10 reps
15 burpees
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B.Three rounds for quality
15 hip extensions
Max effort L-sit hold
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FitCamp
.
A.Every 4min for 20min
150’ Prowler push
150 meter run
75’ Walking lunge
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B.Three rounds for quality
15 hip extensions
Max effort L-sit hold

WOD Tuesday, November 28, 2017

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Performance
.
A.Every 4min for 3 sets
10 back squats
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B.Three cycles
AMRAP in 3min:
80 Double-unders
40 Pull-ups
20 Front rack lunges, 115/75
Rest 3min
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Fitness
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A.Every 4min for 3 sets
10 back squats + 1 min plank hold
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B.Three cycles
AMRAP in 3min:
100 Jump rope
20 Pull-ups
20 Front rack lunges, 55/35
Rest 3min
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FitCamp
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A.20 intervals on the Assault bike. 15 sec of max effort/15 sec of resting pace. Stay on the bike for the full 10min. Accumulate as many cal’s as possible
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B.For time:
Accumulate 7min plank hold
Every time you need a rest complete 20 kettlebell swings
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WOD Monday, November 27, 2017

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Performance
.
A.Every 90sec for 5 sets
1 behind the neck push jerk + 1 push jerk
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B.Complete as many rounds as possible in 15 minutes of:
250-meter row
155/105 push presses, 10 reps
20 GHD sit-ups
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Fitness
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A.Every 90sec for 5 sets
1 behind the neck push press + 1 push press
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B.Complete as many rounds as possible in 15 minutes of:
250-meter row
95/65 push press, 10 reps
20 sit-ups
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FitCamp
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E2MOM for 30min (5 Rounds of each)
0-2min
150meter run
20 wall balls
2-4min
2 rounds
10 box jumps
10 burpees
4-6min
2 rounds
30 jump rope
15 sit-ups
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*Start back at the 0-2 once the 4-6 is complete. Continue to repeat that cycle for 30min/5 Rounds

Team WOD Saturday, November 24, 2017

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Black Friday Sale – We carry all types of bikes including road, mountain, youth, bmx, electric, hybrid and beach cruisers. We also have pro scooters and skateboards.
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Special Coupon for Resolution Cross Fit members, Black Friday and thru the holidays:
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BIKE10 – in store only
In-store products 10% off, does not include closeouts, special order or customs. +tax. Or pay cash and we save you sales tax. Cash discount replaces any discounts.
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ResolutionCrossfit – on our website
Save 5% off any website items only, more than 4,000 products to choose from.
Performance
.
Teams of two. This workout will be relay style. Partner A completes the first movement then Partner B completes that same movement. Partner A moves on to the next movement once Partner B completes the previous movement. Once both partners have completed all movements both partners rest exactly 2min before starting next round. Complete 5 total rounds. Score is total time including rest.
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Five rounds for time:
5 overhead squats, 135/95
7 bar muscle-ups
9 front squats, 135/95
11 toes to bar
Rest 2min
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Fitness
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Five rounds for time:
5 overhead squats, 55/35
10 pull-ups
10 front squats, 55/35
15 leg raises
Rest 2min
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WOD Wednesday, November 22, 2017

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Its almost time for our Annual Turducken 5K Trot on Thursday, November 23rd at 8:00am. This year we are assigning heat times. If you have not already, please make sure to sign up for your desired heat time. The sign up sheet is at the Front Desk. Heats are filling up fast. ALL athletes MUST arrive between 7:30-7:45am to sign into their heats. If you DO NOT arrive on time you will be place in the next available slot so PLEASE arrive on time. IF YOU DO NOT SIGN UP FOR A HEAT TIME AND YOU SHOW FOR THE THE 5K YOU WILL BE PLACED IN THE REMAINING HEAT TIMES. We are super excited for this event and look forward to see even more participants than last year.
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Performance
.
A.Every 2min for 6 sets
3 Pause back squats + 2 back squats
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B.Two rounds for time:
30 Pistols
30 Push press, 95/65
30 Hip extensions
30 Sumo deadlift high-pull, 95/65
.
Fitness
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A.Every 2min for 6 sets
5 back squats + 45 sec plank hold
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B.Two rounds for time:
30 Pistols to a box
30 Push press, 55/35
30 Hip extensions
30 Sumo deadlift high-pull, 55/35
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FitCamp
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AMRAP in 15 min:
300 meter row
20 med ball cleans
10 bicep curl to shoulder press
.
Rest 5 min
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AMRAP in 15min
300 meter row
20 lateral jumps over rower
10 side bridges each side
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WOD Tuesday, November 21, 2017

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TUESDAY
.
A.Every 90 sec for 5 sets of each (alternate every 90 sec)
3 strict pull-ups + 5 kipping pull-ups
20 hollow rocks
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*on final set of pull-ups complete a ME kipping pull-up effort after the 3 strict pull-ups
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B.AMRAP in 12min
2 Turkish get-ups
20 kettlebell swings, 53/35
40 double-unders
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Fitness
.
A.Every 90 sec for 5 sets of each (alternate every 90 sec)
3 strict pull-ups + 5 kipping pull-ups
Accumulate 30sec of hollow hold
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*on final set of pull-ups complete a ME kipping pull-up effort after the 3 strict pull-ups
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B.AMRAP in 12min
2 Turkish get-ups
20 kettlebell swings, 35/26
60 jump rope
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FitCamp
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A.Every 5 min for 5 sets
150’ prowler push
15 Russian swings
1 min plank hold
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B.For time:
Complete 200 walking lunge steps. Every 20 steps complete 5 burpees
.

WOD Monday, November 20, 2017

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RCFers, please welcome Samantha @sammip123 to the family. She has recently graduate from RCF fundamentals and is excited to be joining you all. Let’s help show her how RCF helps push you to reach all your fitness goals!
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Performance
.
A.Every 90 sec for 5 sets
30sec ME cal’s Assault Bike
.
B.For time:
42-30-18
Wall Balls, 20/14
GHD sit-ups
.
Fitness
.
A.Every 90 sec for 5 sets
30sec ME cal’s Assault Bike
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B.For time:
42-30-18
Wall Balls, 14/10
AbMat sit-ups
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FitCamp
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A.Turkish get-up practice
15min
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B.Tabata
Complete 8 intervals of one exercise before moving on to the next
Air squats
Rest 1 min
DB push press
Rest 1 min
AbMat sit-ups
Rest 1 min
Box jumps
Rest 1 min
Ring rows

Saturday 11/17/17 Team WOD

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In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
15 Box Jumps
15 Thrusters (75/55#)
15 Kettlebell Swings (53#/35#)

Only one partner may be working on the triplet at a time, and the other partner will be completing the run. Partners will switch tasks once the running partner returns. Keep track of total reps completed.