Resolution CrossFit

Tuesday, August 22, 2018

Performance

A) Deadlifts 1×5, 1×4, 1×3, 1×2, 1×1, 1×10
**Every 90 sec

B) For Time:
800m Run
100 Double Unders
30 Deadlifts 225/155

Intermediate

A) Deadlifts 1×5, 1×4, 1×3, 1×2, 1×1, 1×10
**Every 90 sec

B) For Time:
800m Run
50 Double Unders
30 Deadlifts 185/135

Fitness

A) Deadlifts 5×3, 1×10
**Every 90 sec

B) For Time:
600m Run
150 Single Unders
30 Deadlifts 105/75

FitCamp

For Time:
100 Box Jumps
**Starting and EMOM after 7/5 Calorie Bike

Rest 3 mins

For Time:
100 Burpees
**Starting and EMOM after 7/5 Calorie Bike

Rest 3 mins

For Time:
100/70 Cal Bike

**Each piece will have a 10 min time cap 🙂

Monday, August 20, 2018

PR Nights is going down in two days! Everyone is welcome Tuesday, August 21, at 6:00pm to come and show off their weightlifting skills, set new PRs and have a great time clanin-n-bangin!
.
Performance
.
For Time:
100 yard Walking Lunge
100 Pull ups
100 Medicine Ball Cleans 20/14
100 Push ups
100 yard Walking Lunge
.
Intermediate
.
For Time:
75 yard Walking Lunge
75 Push ups
75 Medicine Ball Cleans 20/14
75 Pull ups
75 yard Walking Lunge
.
Fitness
.
For Time:
50 yard Walking Lunge
50 Knee Push ups
75 Medicine Ball Cleans 14/10
50 Jumping Pull ups
50 yard Walking Lunge
.
FitCamp
.
Every 7 min for 5 sets:
600m Run
40 ABMAT Sit ups
20 DB Thrusters 35/20
.
**Every set is done for time

Saturday, August 18, 2018

Performance

With a Partner…
30 min AMRAP:
1 Rope Climb
15 Handstand Push Ups
30 Air Squats

*Every 5min (5, 10, 15, 25 and 30) both partners do 15 Weighted Sit-Ups

Intermediate

With a Partner…
30 min AMRAP:
1 Rope Climb
15 Box Handstand Push ups
30 Air Squats

*Every 5min (5, 10, 15, 25 and 30) both partners do 15 Weighted Sit-Ups

Fitness

With a Partner…
30 min AMRAP:
10 Pull ups
15 Push ups
20 Air Squats

*Every 5min (5, 10, 15, 25 and 30) both partners do 15 Sit-Ups

Friday, August 17, 2018

Stop! Set your alarm, get your mind right, tomorrow is the beginning of a new day… make the decision to start your day with self improvement!!
.
Performance
.
A) Every 90 sec for 5 sets:
3 Power Snatches
.
B) 3 Rounds for Time:
400m Run
15 Toes 2 Bar
9 Power Snatch 135/95
.
Intermediate
.
A) Every 90 sec for 5 sets:
3 Power Snatches
.
B) 3 Rounds for Time:
400m Run
15 Toes 2 Bar (½ way)
9 Power Snatch 95/65
.
Fitness
.
A) Every 90 sec for 5 sets:
3 Power Snatches
.
B) 3 Rounds for Time:
300m Run
15 Leg Raises to Vertical Post
9 Power Snatch 45/35
.
FitCamp
.
6 3-min rounds of:
150’ Box Push w/ 25# plate
20 Goblet Squats 50/35
Max Cal Row in remaining time
.
Rest 1 min between rounds
**Score is total calories rowed

Thursday, August 16, 2018

Performance
.
A) 15 min AMRAP:
250m Row
25 Wall Balls 20/14
.
B) Alternating every 90 sec for 4 sets of each:
20 Shoulder taps in Nose/Toes Handstand Hold
20 sec Hollow Hold/20 sec Arch Hold
.
Intermediate
.
A) 15 min AMRAP:
250m Row
25 Wall Balls 14/10
.
B) Alternating every 90 sec for 4 sets of each:
20 Shoulder Taps in Box Handstand Hold
20 sec Hollow Hold/20 sec Arch Hold
.
Fitness
.
A) 15 min AMRAP:
200m Row
15 Wall Balls 10/4
.
B) Alternating every 90 sec for 4 sets of each:
20 Shoulder Taps in Tall Plank
20 sec Hollow Hold/20 sec Arch Hold
.
FitCamp
.
Every 6 min for 6 sets:
400m Run
25 ABMAT Sit ups
20 DB Step Overs
.
**Every set is for time

Wednesday, August 15, 2018

Assault bike feels like…
.
Performance
.
2 Rounds for Time:
4/3.2 km Bike
40 Deadlifts 185/135
40 Burpees
40 Box Jumps 24/20
.
Intermediate
.
2 Rounds for Time:
4/3.2 km Bike
40 Deadlifts 135/95
40 Burpees
40 Box Jumps 24/20
.
Fitness
.
2 Rounds for Time:
3/2.4 km Bike
30 Deadlifts 95/65
30 Burpees
30 Box Jumps 20/16
.
FitCamp
.
A) 10 Rounds for Time:
30 Double Unders/75 Single Unders
150’ Shuttle Run (Turf and Back)
12 KB Swings 53/35
.
B) 3 Rounds of:
75’ Burpee Broad Jump
20 Hip Extensions

Monday, August 13, 2018

Performance

A) 7×3 Back Squat

B) Every 3 min for 3 sets:
10 DB Z Press
25 Heavy Russian Kettlebell Swings

Men: 35# DB’s, 88/106# KB
Women: 20# DB’s/70# KB

Intermediate

A) 7×3 Back Squat

B) Every 3 min for 3 sets:
10 DB Z Press
25 Heavy Russian Kettlebell Swings

Men: 30/25# DB’s, 70# KB
Women: 15# DB’s/53# KB

Fitness

A) 7×3 Back Squat

B) Every 3 min for 3 sets:
10 DB Z Press
25 Heavy Russian Kettlebell Swings

Men: 20# DB’s,44# KB
Women: 10# DB’s/35# KB

FitCamp

30 min AMRAP:
400m Run
40 Air Squats
20 Burpees
800m Run
50 Air Squats
30 Burpees
1200m Run
60 Air Squats
40 Burpees

Saturday, August 11, 2018

Let’s welcome Janelle! Coach Kevin worked with Janelle through our fundamentals program to get her ready for our regular group classes. Janelle is looking for a great workout, accountability and a strong community! Let’s make sure to show her how RCF is all that and more…
.
Welcome to our family Janelle! RCFers let’s make sure that you say hi and introduce yourselves if you have not already.
.
Performance
.
With a Partner…
.
For Time:
80 Front Rack Lunges 115/75
40 Toes 2 Bar
1200m Run
60 Toes 2 Bar
80 Burpees
40 Toes 2 Bar
120 Calorie Bike
60 Toes 2 Bar
.
Intermediate
.
For Time:
80 Front Rack Lunges 95/65
40 Toes 2 Bar
1200m Run
60 Toes 2 Bar
80 Burpees
40 Toes 2 Bar
120 Calorie Bike
60 Toes 2 Bar
.
Fitness
.
For Time:
60 Front Rack Lunges 45/35
40 Leg Raises to Post
1000m Run
60 Leg Raises to Post
60 Burpees
40 Leg Raises to Post
100 Calorie Bike
60 Leg Raises to Post

Friday, August 10, 2018

Performance

A) 18 min AMRAP:
50 Medicine Ball Cleans 20/14
35 Kettlebell Swings 70/53
20 Strict Press 65/45

B) Every 3 mins for 3 sets:
1 min of Weighted Hip extensions
Rest 10 sec
20 sec Weighted Side Plank Hold Right
Rest 10 sec
20 sec Weighted Side Plank Hold Left
**20/15 DB

Intermediate

A) 18 min AMRAP:
50 Medicine Ball Cleans 14/10
35 Kettlebell Swings 53/35
20 Strict Press 65/45

B) Every 3 mins for 3 sets:
1 min of Weighted Hip extensions
Rest 10 sec
20 sec Weighted Side Plank Hold Right
Rest 10 sec
20 sec Weighted Side Plank Hold Left
**15/10 DB

Fitness

A) 18 min AMRAP (3 Rounds):
50 Medicine Ball Cleans 10/4
35 Kettlebell Swings 35/26
20 Strict Press 45/35

B) Every 3 mins for 3 sets:
1 min of Hip extensions
Rest 10 sec
20 sec Side Plank Hold Right
Rest 10 sec
20 sec Side Plank Hold Left
**20/15 DB

FitCamp

5 Rounds for Time:
800m Run
30 DB Snatch 35/20 *alternating arms
30 Goblet Squat 35/20

Thursday, August 9, 2018

Rylee is one of our most recent members to complete fundamentals with Coach Kevin. Rylee decided she needed something fun, competitive and healthy to pursue after high school soccer. She is very excited to join the regular group classes. Let make sure to give her lots of support and welcome her into our community.
.
If you have not already make sure to say hi and introduce yourselves. Welcome aboard Rylee!
.
Performance
.
A) 10 min AMRAP:
7 Handstand Push ups
1 Rope Climb
.
B) Every 2 min for 8 sets:
225/200m Row
.
Intermediate
.
A) 10 min AMRAP:
7 Box Handstand Push ups
1 Rope Climb
.
B) Every 2 min for 8 sets:
200/175m Row
.
Fitness
.
A) 10 min AMRAP:
7 Pike Handstand Push ups/Regular Push ups
3 Strict Pull ups or 7 Ring Rows
.
B) Every 2 mins for 8 sets:
175/150m Row
.
FitCamp
.
10 2-min Rounds:
300’ Box Push
15 KB Swings 53/35
Max Reps Single Leg V-ups/Jack Knives
.
Rest 1 min between rounds

Wednesday, August 8, 2018

Let’s welcome Daryl to our community. Daryl recently completed fundamentals with Coach Kevin. Daryl has a extensive background in global gym style exercise but is excited to expand his knowledge and learn more about the benefits of CrossFit. Daryl is also big into spartan style races and other related competitions.
.
RCFers, if you have not already make sure to say hi and introduce yourselves.
.
Performance
.
A) 7×1 Squat Snatch
.
B) 75 Good Mornings 75/55
**Every 15 reps 5 Box Jumps 36/30
.
Intermediate
.
A) 7×1 Squat Snatch
.
B) 75 Good Mornings 65/45
**Every 15 reps 5 Box Jumps 30/24
.
Fitness
.
A) Every 2 min for 7 sets:
3 Hi Hang Squat Snatches + 150m Row
.
B) 60 Good Mornings 35/25
**Every 12 reps 5 Box Jumps 24/20
.
FitCamp
.
Every 5 min for 6 sets:
1.2/1 Kilometer Bike
25 Hip Extensions
20 DB Front Rack Lunges 35/20

Tuesday, August 7, 2018

Performance

7 Rounds for Time:
.5/.4 Mile Assault Bike
50 Double Unders
300m Run

Intermediate

7 Rounds for Time:
.5/.4 Mile Assault Bike
25 Double Unders
300m Run

Fitness

7 Rounds for Time:
.4/.3 Mile Assault Bike
150 Single Unders
300m Run

FitCamp

A) 7 Rounds for Time:
21 ABMAT Sit ups
15 Calorie Row
9 Box Jumps

B) 2 Rounds for Time;
400m Run
40 Air Squats

Monday, August 6, 2018

Performance

A) Every 90 sec for 6 sets:
2 Power Cleans + 1 Thruster

B) For Time:
21 Bar Muscle ups
15 Power Cleans 155/105
9 Thrusters 155/105

Intermediate

A) Every 90 sec for 6 sets:
2 Power Cleans + 1 Thruster

B) For Time:
21 Chest 2 Bar Pull ups or 12 Bar Muscle ups
15 Power Cleans 115/75
9 Thrusters 115/75

Fitness

A) Every 90 sec for 6 sets:
2 Power Cleans + 1 Thruster

B) For Time:
21 Pull ups or Jumping Pull ups
15 Power Cleans 65/45
9 Thrusters 65/45

FitCamp

30 min AMRAP:
400m Run
40 Air Squats
20 Burpees
800m Run
50 Air Squats
30 Burpees
1200m Run
60 Air Squats
40 Burpees

Saturday, August 4, 2018

Performance

With a Partner…
10 Rounds for Time:
500m Row
12 Toes 2 Bar
12 DB Burpees 50’s/35’s

Intermediate

With a Partner…
10 Rounds for Time:
500m Row
12 Toes 2 Bar (½ way)
12 DB Burpees 40’s/25’s

Fitness

With a Partner…
10 Rounds for Time:
400m Row
12 Leg Raises to Vertical Post
12 DB Burpees 30’s/20’s

Friday, August 3, 2018

Performance

10 1-minute Rounds of:
25 Air Squats
Max Reps Clean and Jerks 155/105

*Rest 2 min between rounds
**Score is Total Clean and Jerks

Intermediate

10 1-minute Rounds of:
20 Air Squats
Max Reps Clean and Jerks 135/95

*Rest 2 min between rounds
**Score is Total Clean and Jerks

Fitness

10 1-minute Rounds of:
15 Air Squats
Max Reps Clean and Jerks 75/55

*Rest 2 min between rounds
**Score is Total Clean and Jerks

FitCamp

6 Rounds for Time:
400m Run
24 Single DB Lunges 50/35
150’ Box Push

Thursday, August 2, 2018

Name this exercise?
.
Performance
.
A) For Time:
50 Sumo Deadlift High Pulls 75/55
25 Assault Bike Calories
.
B) 5 sets of:
40 sec Max Reps DB Floor Press 50/35
Rest 20 sec
40 sec Max Reps Hamstring Curls
Rest 20 sec
.
Intermediate
.
A) For Time:
50 Sumo Deadlift High Pulls 75/55
25 Assault Bike Calories
.
B) 5 sets of:
40 sec Max Reps DB Floor Press 40/25
Rest 20 sec
40 sec Max Reps Hamstring Curls
Rest 20 sec
.
Fitness
.
A) For Time:
40 Sumo Deadlift High Pulls 45/35
20 Assault Bike Calories
.
B) 5 sets of:
40 sec Max Reps DB Floor Press 20/10
Rest 20 sec
40 sec Max Reps Hamstring Curls
Rest 20 sec
.
FitCamp
.
8 Rounds of
In a 2:30 window:
500/400m Row
Max Single Arm KB Push Press 35/26 in remaining time **Switch arms every 5 reps
.
Rest 1 min between rounds

Wednesday, August 1, 2018

Performance

A) Every 90 sec for 6 sets:
2 Back Squats

B) 4 Rounds for Time:
12 Box Jump Overs 24/20
18 GHD Sit ups
24 Front Rack Reverse Lunges 95/65
30 Double Unders

Intermediate

A) Every 90 sec for 6 sets:
2 Back Squats

B) 4 Rounds for Time:
12 Box Jump Overs 24/20
18 GHD Sit ups
24 Front Rack Reverse Lunges 75/55
30 Double Unders

Fitness

A) Every 90 sec for 6 sets:
4 Back Squats

B) 4 Rounds for Time:
12 Box Jump Overs 24/20
18 Front Rack Reverse Lunges 45/35
24 ABMAT Sit ups
60 Single Unders

FitCamp

A) 5 Rounds of:
40 sec of Russian Twists
Rest 20 sec
20 sec of Single Leg Glute Bridge Hold Right
Rest 10 sec
20 sec of Single Leg Glute Bridge Hold Left
Rest 10 sec

B) For Time:
50 Ring Rows
10 Wall Balls 20/14
.1 Mile Assault Bike
40 Ring Rows
20 Wall Balls 20/14
.2 Mile Assault Bike
30 Ring Rows
30 Wall Balls 20/14
.3 Mile Assault Bike
20 Ring Rows
40 Wall Balls 20/14
.4 Mile Assault Bike
10 Ring Rows
50 Wall Balls 20/14
.5 Mile Assault Bike

Tuesday, July 31, 2018

Let’s welcome Todd, our newest member to complete fundamentals with Coach Kody. Todd recently join as a referral from another member named Larry. Todd joined because he’s looking to improve his health and build some more strength. RCFers if you have not already let’s make sure to say hi and introduce yourselves.
.
Performance
.
8 3-minute Rounds of:
400m Run
Max Pull ups or Handstand Push ups
.
Rest 90 sec between rounds
.
*Odd Rounds: Pull ups
*Even Rounds: Handstand Push ups
**Score is going to be total reps of Pull ups and Handstand Push ups combined
.
Intermediate
.
8 3-minute Rounds of:
400m Run
Max Pull ups or Box Handstand Push ups
.
Rest 90 sec between rounds
.
*Odd Rounds: Pull ups
*Even Rounds: Box Handstand Push ups
**Score is going to be total reps of Pull ups and Box Handstand Push ups combined
.
Fitness
.
8 3-minute Rounds of:
300m Run
Max Jumping Pull ups or Push ups
.
Rest 90 sec between rounds
.
*Odd Rounds: Jumping Pull ups
*Even Rounds: Push ups
**Score is going to be total reps of Jumping Pull ups and Push ups combined
.
FitCamp
.
7 Rounds for Time:
21 ABMAT Sit ups
15 Calorie Row
9 Box Jumps

Monday, July 30, 2018

Performance
.
A) Deadlifts 2×5, 2×3, 3×2 *Every 90 sec
.
B) 5 Rounds for Time:
5 Deadlifts 275/185
10 Burpees
.
Intermediate
.
A) Deadlifts 2×5, 2×3, 3×2 *Every 90 sec
.
B) 5 Rounds for Time:
5 Deadlifts 275/185
10 Burpees
.
Fitness
.
A) Deadlifts 2×5, 4×3 *Every 90 sec
.
B) 5 Rounds for Time:
5 Deadlifts 135/95
7 Burpees
.
FitCamp
.
A) 5 Rounds of the following…
3 min AMRAP:
3 Burpees
6 Kettlebell Swings 53/35
9 Air Squats
.
Rest 1 min between rounds
**Score is total reps accumulated
.
B) Every 3:30 min for 3 sets:
20 sec Side Plank Right
Rest 10 sec
20 sec Side Plank Left
Rest 10 sec
20 sec Static Hip Extension Hold
.
Rest 10 sec
20 sec Static Hip Extension Hold
Rest 10 sec
75’ Suitcase Carry Right
75’ Suitcase Carry Left

Saturday, July 28, 2018

Performance
.
With a Partner and on a 32 min running clock…
.
(0-15 min)
For Time:
3,000m Row
.
**Switch every 500m and perform 30 GHD Sit ups while your partner is rowing
.
Rest min 15-17,
.
Then,
.
(17-32 min)
For Time:
6 Kilometer Bike
**Switch every 1 Kilometer and perform Max Reps Handstand Push ups while your partner is biking
.
Intermediate
.
With a Partner and on a 32 min running clock…
.
(0-15 min)
For Time:
3,000m Row
.
**Switch every 500m and perform 30 GHD Sit ups to Parallel while your partner is rowing
.
Rest min 15-17,
.
Then,
.
(17-32 min)
For Time:
6 Kilometer Bike
**Switch every 1 Kilometer and perform Max Reps Box Handstand Push ups while your partner is biking
.
Fitness
.
With a Partner and on a 32 min running clock…
.
(0-15 min)
For Time:
2,400m Row
.
**Switch every 400m and perform 30 ABMAT Sit ups while your partner is rowing
.
Rest min 15-17,
.
Then,
.
(17-32 min)
For Time:
4.2 Kilometer Bike
**Switch every .7 Kilometer and perform Max Reps Pike or Regular Push ups while your partner is biking

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