Performance
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Every 2:30 for 5 sets:
3 Deadlifts
15/12cals Assault Bike
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10 Rounds For Time of:
10 Deadlifts, 165#/115#
15 Push-Ups
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Intermediate
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Every 2:30 for 5sets:
3 Deadlifts
15/12cals Assault Bike
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10 Rounds For Time of:
10 Deadlifts, 115#/75#
10 Push-Ups
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Fitness
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Every 2:30 for 5sets:
15 KB Deadlift
15/12cals Assault Bike
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10 Rounds For Time of:
10 Deadlifts, 75#/55#
10 Push-Ups
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Fit Camp:
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5 Rounds For Time of:
400m Run
21 Burpees Over Parallette
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3min Tabata:
Russian Twists
3min Tabata:
Penguin Sit-Ups
2min Plank Hold
RCF Oktoberfest outing
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Perfomance
EMOM for 15min, alt between:
5 Front Squats
15 V-Ups
150’ Farmer Carry
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
Intermediate
EMOM for 15min, alt between:
5 Front Squats
15 Jack-Knife Sit-Ups
150’ Farmer Carry
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
Fitness
EMOM for 15min, alt between:
15 Goblet Squats
25 Sit-Ups
150’ Farmer Carry
“Annie”
100-80-60-40-20
Single-Unders x2
35-30-25-20-15
Sit-Ups
FitCamp
*No FitCamp* CF WOD
Let’s welcome Andrew, one of our newest members to complete fundamentals. Andrew is looking to get a little leaner while maintaining or putting on some lean body mass. Andre is excited about the prospect of being apart of a great community and learning for our top notch coaches.
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If you have not already make sure to say hi and introduce yourselves. Welcome aboard Andrew.
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Performance
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AMRAP in 25min of:
With a partner, alt Rounds of:
10 Push Press, 115#/75#
10 Burpee Box Jumps, 24/20”
10 KB Swings, 53#/35#
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*Partner A completes 1 round before Partner B starts “resting partner” accumulates ME cals on Row* Score is Rounds completed + cals rowed
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Fitness
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AMRAP in 25min of:
With a partner, alt Rounds of:
8 Push Press, 75#/55#
8 Burpees
8 Step-Ups
8 KB Swings, 26#/18#
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*Partner A completes 1 round before Partner B starts “resting partner” accumulates ME cals on Row* Score is Rounds completed + cals rowed
Performance
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5 Rounds For Time of:
20 Back Rack Reverse Lunges, 115#/85#
20 HSPU
400m Run
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3 Rounds NFT:
20 Hip Extensions
1min plank Hold
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Intermediate
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5 Rounds For Time of:
20 Back Rack Reverse Lunges, 95#/65#
20 HSPU to ABMAT
400m Ru
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3 Rounds NFT:
20 Hip Extensions
1min plank Hold
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Fitness
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5 Rounds For Time of:
20 Back Rack Reverse Lunges,55#/35#
20 Push Ups
300m Run
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3 Rounds NFT:
15 Hip Extensions
45sec plank Hold
Performance
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Power Clean 5-3-3-2-2-2-1, every 90sec
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AMRAP in 7min of:
7 Hang Power Cleans, 205#/135#
5/3 Muscle-Ups
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Intermediate
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Power Cleans 7×3 + 150m run, every 90sec
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AMRAP in 7min of:
7 Hang Power Cleans, 135#/95#
7 C2B Pull-Ups
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Fitness
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Hang Power Clean 7×3 + 150m run, every 90sec
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AMRAP in 7min of:
10 Hang Power Cleans, 65#/35#
15 Jumping Pull-Ups
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FitCamp
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Tabata (4min ea station):
Assault Bike (cals)
1min Rest
V-Ups it Hollow Hold
1min Rest
Squats
1min Rest
Push-Ups
1min rest
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4x Every 3min, complete:
20 Hip Extentions
20 weighted Russian Twists ea side
20 Flutter Kicks, ea leg
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Performance
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4×8 reps back Squat, 75% of 1RM, every 2:30min
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3 Rounds For Time of:
30 GHD Sit-Ups
30 Wall Balls, 20#/14#
600m Run
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Intermediate
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Every 2:30 x 4 sets:
8 Back Squats
1min Plank Hold
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3 Rounds For Time of:
30 Sit-Ups
30 Wall Balls, 14#/10#
600m run
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Fitness
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Every 2:30 x 4 sets:
8 Back Squats
45sec Plank Hold
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3 Rounds For Time of:
30 Sit-Ups
30 Wall Balls, 10#/4#
400m Run
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FitCamp
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0-15min
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
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15-30min:
3 Rounds For Time:
500m Row
21 Burpees
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30-45min:
1 mile run
Performance:
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EMOM for 10min, alt between:
3 Deadlifts
10 Strict T2B
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AMRAP in 12min of:
12/10 cal Row
12 KB Swings, 70#/53#
36 Double-Unders
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Intermediate:
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EMOM for 10min, alt between:
5 Deadlifts
10 Leg Raises
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AMRAP in 12min of:
12/10 cal Row
12 KB Swings, 53#/35#
36 Double Unders
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Fitness
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EMOM for 10min, alt between:
5 Deadlifts
20 ABMAT Sit-Ups
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AMRAP in 12min of:
10/8 cal Row
12 Russian KB Swings, 35#/18#
48 Single Unders
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Fit Camp:
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Every 3:00min x 5sets:
45sec Bicycle Sit-Ups
300m Run
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5 Rounds For Time of:
15 Box Jumps
15 Push-Ups
15 DB Push Press
Performance
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15min to establish 1RM Snatch
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For Time:
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10 DB Snatches, 50#/35#
15 Burpee Box Jump Overs, 24”/20”
20 DB Snatches, 50#/35#
15 Burpee Box Jump Overs
30 DB Snatches, 50#/35#
15 Burpee Box Jump Overs
40 DB Snatches, 50#/35#
15 Burpee Box Jump Overs
50 DB Snatches, 50#/35#
15 Burpee Box Jump Overs
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Intermediate
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Every 3min, complete:
15cal Assault Bike
3 Snatches
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For Time:
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10 DB Snatches, 35#/20#
15 Burpee Box Jump Overs
20 DB Snatches, 35#/20#
15 Burpee Box Jump Overs
30 DB Snatches, 35#/20#
15 Burpee Box Jump Overs
40 DB Snatches, 35#/20#
15 Burpee Box Jump Overs
50 DB Snatches, 35#/20#
15 Burpee Box Jump Overs
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Fitness
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Every 3min, complete;
15cal Assault Bike
1 Power Snatch + 3 OHS
FOR TIME:
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10 DB Snatches, 20-#/10#
15 Burpee Step Overs, 20”/16”
20 DB Snatches, 20#/10#
15 Burpee Step Overs, 20”/16”
30 DB Snatches, 20#/10#
15 Burpee Step Overs, 20”/16”
40 DB Snatches, 20#/10#
15 Burpee Step Overs, 20”/16”
50 DB Snatches, 20#/10#
15 Burpee Step Overs, 20”/16”
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FitCamp
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5 Rounds For Time of:
300m Run
15 Burpees over Erg
300m Row
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3 Rounds For Time of:
1min Russian Twists
1min Plank Hold
1min Glute Bridges
Performance
5min ME Snatches, 155#/105# (one partner works at a time – 5min to get as many reps as possible, combined in 5min)
B. In teams of two, alternating each movement, complete ten rounds of:
12 Single Arm DB Hang Squat Clean, 53/35
12/10 cals Assault Bike
12 Handstand Push-Ups
(Partner A performs 12 hang cleans; Partner B performs 12 Assault Bike calories; Partner A 12 Handstand Push-Ups; Partner B performs 12 hang Cleans; etc….)
Fitness
AMRAP in 5min of: 3 Power Snatches + 3 Bar Facing Burpees,55#/35# (one partner works at a time – 5min to get as many reps as possible, combined in 5min)
B. In teams of two, alternating each movement, complete ten rounds of:
12 Single Arm DB Hang Squat Clean, 53/35
12/10 cals Assault Bike
12 Handstand Push-Ups
(Partner A performs 12 hang cleans; Partner B performs 12 Assault Bike calories; Partner A 12 Handstand Push-Ups; Partner B performs 12 hang Cleans; etc….)
Performance
4 Rounds For Time:
400m Run
25 Toes to Bar
25 Pistols
500m Row
Intermediate
4 Rounds For Time:
400m Run
25 Leg Raises
25 Jumping Squats
500m Row
Fitness
4 Rounds For Time of:
300m Run
25 Sit-Ups
25 Squats
350m Row
Performance
EMOM for 10 min, alt between:
5 Bench Press
10 Weighted Box Step-Ups, 50#/35#
For Time, reps of, 21-15-9
Box Jump Overs, 24”/20”
KB Swings, 70#/53#
Assault Bike
Intermediate
EMOM for 10 min, alt between:
5 Bench Press
10 Weighted Box Step-Ups, 35#/20#
B. For Time, reps of, 21-15-9
Box Jump Overs, 20”/16”
KB Swings, 53#/35#
Assault Bike
Fitness
EMOM for 10 min, alt between:
5 Bench Press
10 Box Step-Ups
For Time, reps of, 21-15-9
Box Step Overs, 20”/16”
Russian KB Swings, 35#/26#
Assault Bike
FitCamp
10 Rounds For Time of:
10 DB Thrusters
10 Single Leg DB Deadlift, alt legs
*Every 2 Rounds, complete 15 weighted Sit-Ups*
(4 Total Rounds)
For Time, (Break up any way you want), complete:
100 Russian Twists (weighted)
100 Push-Ups
Performance
15min to establish 1RM Jerk
For time:
30-25-20-15-10-5
Wall Balls, 20#/14#
Burpees
ABMAT Sit-Ups
Intermediate
AMRAP in 15min of:
3 Push Jerks + 20/15 cals on Rower + 1min Plank Hold
For time:
30-25-20-15-10-5
Wall Balls, 14#/10#
Burpees
ABMAT Sit-Ups
Fitness
AMRAP in 15min of:
3 Push Jerks + 15/12 cals 0n Rower + 1min Plank Hold
For Time, reps of: 30-25-20-15-10-5
Wall Balls, 10#/4#
½ reps on Burpees
ABMAT Sit-Ups
FitCamp
For Time: 1 mile Run
Then,
50-40-30-20-10
Sit-Ups
Russian KB Swings, 53#/35#
Then,
2k Row
Performance:
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5×4 Deadlift, every 90sec
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For Time:
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3 Rounds of:
25 SDHP, 115#/75#
50 Double-Unders
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Then,
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1 mile Run
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Intermediate:
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5×4 + 20 V-Ups
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For Time:
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3 Rounds of:
25 SDHP, 95#/65#
50 Double-Unders
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Then,
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1 mile Run
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Fitness
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5×4 Deadlifts + 30 sec Boat Hold
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For Time:
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3 Rounds of:
25 SDHP, 65#/35#
75 Single-Unders
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Then,
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1200m Run
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Fit Camp:
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Tabata (4min ea station):
Assault Bike
Jump Over Parallette (count rep when you get back to one side)
Jumping Lunges
Push-Ups
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3 Rounds of:
Side Plank 30sec
Since Plank 30sec
Plank 45sec
Rest 15sec
30sec ME Weighted Sit-Ups
Performance
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E3MOM for 5 sets, complete:
2 Front Squats + 150m Farmer Carry
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AMRAP in 10min of:
10 Single Arm DB Thruster, ea arm, 50#/35#
15 C2B Pull-Ups
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Intermediate
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E3MOM for 5 sets, complete:
2 Pause Front Squats + 150m Farmer Carry
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AMRAP in 10min of:
10 Single Arm DB Thruster, ea arm, 35#/20#
15 Pull-Ups
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Fitness
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E3MOM for 5 sets, complete:
10 Goblet Squats + 150m Farmer Carry
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AMRAP in 10min of:
10 Single Arm DB Thruster, ea arm, 20#/10#
15 Ring Rows
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FitCamp
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EMOM for 15min, alt between:
1min Weighted Plank
1min DB Weighted Glute Bridges
1min Hip Extensions
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3 Rounds, every 4min, complete:
300’ Prowler Push
50 Double-Unders/75 singles
25 Push Ups
*time each Round
Performance/Intermediate
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AMRAP in 30min of:
100 Box Jumps
100 Single Arm DB Snatch 50#/35#
100 Overhead Walking Lunges, 45# plate/25# plate
100 Toes to Bar
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Fitness
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AMRAP in 30min of:
100 Step Ups
100 Single Arm DB Snatch, 44#/26#
100 Sit-Ups
100 Lunge Steps
Performance
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4x500m Row Sprint, every 4min
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AMRAP in 10min of:
10 Deadlifts, 225#/155#
15 Handstand Push Ups, deficit (45# plates/25# plates)
**Every 2:30min complete 10 Weighted Sit-ups**
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Intermediate
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4x400m Row Sprint, every 4min
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AMRAP in 10min of:
10 Deadlifts, 185#/125#
15 Handstand Push Ups
**Every 2:30min complete 10 Weighted Sit-Ups**
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Fitness
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4x350m Row Sprint, every 4min
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AMRAP in 10min of:
10 Deadlifts, 115#/75#
15 Push Ups
**Every 2:30min complete 10 Weighted Sit-Ups**
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NO FITCAMP TODAY **BURN @6AM**
Performance
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EMOM for 12min, alt between:
3 Snatches
10/8cals on Assault Bike
20 V-Ups
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7 Rounds For Time of:
10 Overhead Squats, 115#/75#
10 Bar-Facing Burpees
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Intermediate
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EMOM for 12min, alt between:
1 Power Snatch + 2 Overhead Squats
10/8cals on Assault Bike
20 Leg Raises
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7 Rounds For Time of:
10 Overhead Squats, 85#/55#
10 Bar-Facing Burpees
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Fitness
.
EMOM for 12min, alt between:
3 Power Snatches
10/8cals on Assault Bike
20 Sit-Ups
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7 Rounds For Time of:
7 Overhead Squats, 45#/35#
7 Burpees
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FitCamp
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5 Rounds For Time of:
400m Run
25 Push-Ups
25 Ring Rows
25 Hip Extension
500m Row
Performance
.
15min to establish 1RM Clean next (Power or Full)
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For Time
50 Double Unders
40 Wall Balls, 20#/14#
30 Box Jump, 24″/20″
20 Power Clean, 155#/105#
10/8 Bar Muscle-Ups
20 Power Clean, 155#/105#
30 Box Jump, 24″/20″
40 Wall Balls, 20#/14#
50 Double Unders
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Intermediate
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EMOM for 15min, alt between:
1 Power Clean + 2 Front Squats
20 Leg Raises (laying down holding on to rig)
20 Hip Extensions
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For Time
50 Double Unders
40 Wall Balls, 14#/10#
30 Box Jump, 20″/16″
20 Power Clean, 95#/65#
20 Strict Pull-Ups
20 Power Clean, 95#/65#
30 Box Jump, 20″/16″
40 Wall Balls, 14#/10#
50 Double Unders
.
Fitness
.
EMOM for 15min, alt between:
1 Power Clean + 2 Front Squats
20 Leg Raises (laying down holding on to rig)
20 Hip Extensions
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For Time
100 Single Unders
40 Wall Balls, 10#/4#
30 Step Ups, 20″/16″
20 Power Clean, 65#/45#
20 Ring Rows
20 Power Clean, 65#/45#
30 Step Ups, 20″/16″
40 Wall Balls, 10#/4#
100 Single Unders
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FitCamp
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AMRAP in 7min of:
10/8cal Assault Bike
20 Push Ups
**Rest 3min**
AMRAP in 7min of:
75′ Overhead Walking Lunge, 45#/25#
10 Burpees (Jump on Plate)
**Rest 3min**
AMRAP in 7min of:
300m Run
Then,
AMRAP of:
20 Jump Rope
20 Sit-Ups
Performance:
.
5×2 Jerk, every 90sec
.
AMRAP in 15min of:
15 Push-Press, 115#/75#
15 GHD Sit-Ups
15 Calories on Row
.
Intermediate:
.
5×2 Jerk + 30 sec Hollow Hold
.
AMRAP in 15min of:
15 Push-Press, 95#/65#
30 Sit-Ups
15 Calories on Row
.
Fitness
.
5×2 Push-Press + 30 sec Hollow Hold
.
AMRAP in 15min of:
15 Push-Press, 65#/35#
15 Sit-Ups
15 Calories on Row
.
Fit Camp:
.
4 Cycles of:
AMRAP in 5min of:
800m Run
Alt between: ME Burpees (Cycle 1&3) and ME Step-Ups (Cycle 2&4)
*Rest 2min between round
Performance
.
15min to establish 1RM Back Squat
.
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings, 53#/35#
12 Pull-Ups
.
Intermediate
.
EMOM for 15min, alt between:
3 Back Squats
45sec Plank Hold
150m Run
.
3 Rounds For Time of:
400m Run
21 KB Swings, 44#/26#
12 Pull-Ups
.
Fitness
.
EMOM for 15min, alt between:
3 Back Squats with tempo
45sec Plank Hold
150m Run
.
3 Rounds For Time of:
300m Run
21 Russian KB Swings, 44#/26#
21 Jumping Pull-Ups
.
FitCamp
.
EMOM for 12min of:
45sec Mountain Climbers
45sec Parallete Lateral Jump Overs
45sec Plank to Push Up
.
For time:
50-40-30-20-10
Jump Rope
Sit-Ups
*10 Burpees between each round
