Friday, August 18, 2017

Throwback Circa 2010. One of Ransher’s first ever CF WODs.  We will miss Karan and Ransher tremendously. They have become more like family. Good luck in your new adventures. There will be a missing piece forevermore at RCF!
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PERFORMANCE
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A) Every 2 mins for 5 sets:
1 Clean + 2 Hang Power Clean + 3 Push Press
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B) 3 Rounds for time:
5 Ring Muscle Ups
10 Squat Cleans 135/95
20 Box Jumps 24/20
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FITNESS
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A) Every 2 minutes for 5 sets:
1 Hang Clean + 2 Hang Power Clean + 3 Push Press
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B) 3 Rounds for time:
10 Ring Dips
10 Hang Squat Cleans 75/55
20 Box Jumps
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FIT CAMP
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A) For Time:
30 – 25 – 20 – 15 – 10
Assault Bike Calories
*15 Burpee Box Jumps in between rounds
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B) Every 3 minutes X 4 sets:
30 second Side Plank per side
100’ Bearcrawl

A TRAINING EXPERIENCE LIKE NO OTHER

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