Blog Search

Team WOD Saturday, November 4, 2017

By: 0

Team workout: One person working at a time. Partner A must complete 1 round before partner B starts for each 8 min AMRAP. Teams can choose to start with any AMRAP they decide.
.
Performance
.
AMRAP in 8min
25 Air squats
1 Rope ascent
.
Rest 4 min
.
AMRAP in 8min
15 Wall balls, 20/14
10 Box jump overs, 24/20
.
Rest 4 min
.
AMRAP in 8min
10 Overhead Squats, 115/85
15 Ring dips
.
Fitness
.
AMRAP in 8min
20 Air squats
6 Strict pull-ups
.
Rest 4 min
.
AMRAP in 8min
12 Wall balls, 14/10
8 Box jump overs
.
Rest 4 min
.
AMRAP in 8min
10 Overhead Squats, 75/55
15 Push-ups
.

WOD Friday, November 3, 2017

By: 0

Performance
.
A)EMOM for 10min:
2 bench press
.
B)For time:
21-15-9
Box jumps, 24/20
Kettlebell Swings, 53/35
Toes to bar
.
Fitness
.
A)EMOM for 10min:
2 bench press
.
B)For time:
15-12-9
Box jumps
Kettlebell Swing, 35/26
Leg raises
.
FitCamp
.
A)Six rounds for time:
150’ lunge
15 Kettlebell swing
.
B)Every 2:30 For 5 sets
1min Plank
30 sec ME leg raises

WOD Monday, November 2, 2017

By: 0

What’s happening here???
.
Performance
.
For time:
1 mile run
Then,
Three rounds
5 front squats, 205/145
20 handstand push-ups
5 front squats, 205/145
20 pull-ups
.
Fitness
.
For time:
1 mile run
Then,
Three rounds
5 front squats, 125/85
20 box handstand push-ups
5 front squats, 125/85
20 pull-ups
.
FitCamp
.
A)For time:
30-25-20-15-10
Assault bike, calories
KB sumo deadlift high-pull
DB Push press
.
B)1 mile for time

WOD Wednesday, November 1, 2017

By: 0

Performance
.
A)5×5 Back Squat, every 90sec
.
B)Three cycles
AMRAP in 4min
8 Deadlifts, 155/105
8 Bar facing burpees
35 Double-unders
2 min rest
.
Fitness
.
A)5×5 Back Squat + 45 sec plank hold, every 90sec
.
B)Three cycles
AMRAP in 4min
8 Deadlifts, 105/85
8 Bar facing burpees
50 Jump rope
2 min rest
.
FitCamp
.
A)Every 5min for 5sets:
150’ prowler Push
150 meter run
10 Plank to push-up
1min plank (elbows and toes)
*no rest between Plank to push and plank
.
B)Four rounds for time:
150 meter kettlebell farmer carry
15 box jumps

WOD Tuesday, October 31, 2017

By: 0

No 6pm and 7pm class on Halloween Night!
.
Performance
.
Five rounds for time:
5/3 strict muscle-ups
10 front rack lunges, 155/105
15 push press, 155/105
20 GHD sit-ups
25 Cal row
.
Fitness
.
Five rounds for time:
15 strict pull-ups
10 front rack lunges, 75/55
15 push press, 75/55
30 ABMAT sit-ups
25 Cal row
.
FitCamp
.
A)Every 2min 30sec for 5 sets
1 min Plank hold
30 sec ME sit-ups
.
B) Every 2min 30sec for 5 sets
1 min jump rope
30 sec ME flutter kicks
.
C)Every 2min 30sec for 5 sets
1 min Parrolette pass throughs
30sec ME jumping lunges

WOD Monday, October 30, 2017

By: 0

Welcome our newest member Ryan. Ryan completed his fundamentals with Coach Kody. We are excited to help Ryan achieve his fitness goals and help him build a stronger version of himself. RCFers make sure to say hi and introduce yourselves if you have not already.
.
Performance
.
A)EMOM for 10min
1 snatch pull + 1 snatch
.
B)AMRAP in 12min
10/7 Cal Assault Bike
15 Push-ups
20 Pistols
.
Fitness
.
A)Same
.
B)AMRAP in 12min
10/7 Cal Assault Bike
10 Push ups from knees
16 Pistols to box
.
Fitcamp
.
For time:
60 Air Squats
50 Burpees
40 Kettlebell Swings
30 GHD sit-ups
20 med ball cleans
1000 meter row
20 med ball cleans
30 GHD sit-ups
40 Kettlebell Swings
50 Burpees
60 Air Squats

WOD Saturday, October 28, 2017

By: 0

Performance
.
Partner workout
.
For time:
Complete 3200 meter run. Partner A completes 200 meters while partner B waits. Partner B must wait until Partner A touches Partner B hand. Complete sixteen 200 meter sprints before moving on.
.
Then,
.
Five rounds each (Partner B must wait until Partner A is complete before starting his/her round)
9 Chest to bar pull-ups
9 Thrusters, 115/75
.
Then,
.
100 Toes to bar (Each partner must complete 10 reps before switching)
.
Fitness
.
For time:
Complete 2400 meter run. Partner A completes 200 meters while partner B waits. Partner B must wait until Partner A touches Partner B hand. Complete twelve 200 meter sprints before moving on.
.
Then,
.
Five rounds each (Partner B must wait until Partner A is complete before starting his/her round)
9 Pull-ups
9 Thrusters, 65/45
.
Then,
.
150 ABMAT sit-ups (Each partner must complete 15 reps before switching)

WOD Friday, October 27, 2017

By: 0

Performance
.
A)Every 90sec for 10sets (alternate exercises)
10 strict toes to bar
5 dumbbell bench press
.
B) Three rounds for time:
50 air squats
400 meter run
3 power cleans, 225/155
.
Fitness
.
A)Every 90sec for 10sets (alternate exercises)
10 strict hanging knee raises
5 dumbbell bench press
.
B) Three rounds for time:
35 air squats
300 meter run
3 power cleans, 105/75
.
FitCamp
.
A)For reps
0-1 min DB thrusters
1-2 min DB lunges
2-3 min Hip extensions
3-4 min Rest
4-6 min DB thrusters
6-8 min DB lunges
8-10 min Hip extensions
10-12 min Rest
12-15 min DB thrusters
15-18 min DB lunges
18-21 min Hip extensions
B)Three rounds for quality:
Leg curls with exercise ball
Banded glute bridges
Banded clams

WOD Thursday, October 26, 2017

By: 0

Performance
.
A)EMOM for 5min
5-4-3-2-1 Deadlifts
.
B)”Nate”
20min AMRAP
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 70/53
.
Fitness
.
A)EMOM for 5min
5 Deadlifts
.
B)20min AMRAP
6 Dips
7 Pike handstand push-ups
8 Kettlebell swings, 35/26
.
FitCamp
.
A)Every 4min for 5 sets:
500 meter row sprint
.
B)For time:
.
100-80-60-40-20 reps
Jump rope
50-40-30-20-10 reps
ABMAT sit-ups