LATEST WOD

Sunday 2-26

10 AM

12 Rounds (36 Min)

Min 1  20/16 Cal Row

Min 2  40 Double Unders

Min 3  2 Muscle Ups

Scale as needed

11 AM

Open gym time, make up/redo the CF Open WOD

11AM Class will return April 2nd.  During the Open, it will be an open gym hour.

 

Saturday, January 21st

January 20, 2017

Hours:
7am – First Class
12pm – Last Class

** Save the Date: RNCF Holiday/Reunion Party.
Tonight Saturday, January 21st @ Headquarters Beercade River North
When: 7-11pm**

For Time:
25-20-15-10-5
Front Squat (95/65)(135/95)
HSPU (Rx+ Strict)
Box Jumps (24/20)(30/24)
S2OH (95/65)(135/95)

Partners will alternate work/rest at will


Friday, January 20th

January 19, 2017

** Save the Date: RNCF Holiday/Reunion Party.
This Saturday, January 21st @ Headquarters Beercade River North
When: 7-11pm**

Bar Muscle-ups

3 Sets
5-15 Bar Muscle-up on box

“Fitness”

12AMRAP
15 Power Cleans (135/95)
15 Burpee Bar Hops

“Competition”

12AMRAP
15 Power Cleans (135/95)
15 Burpee Bar Hops
15 Power Cleans (165/105)
15 Burpee Bar Hops
15 Power Cleans (185/125)
15 Burpee Bar Hops
15 Power Cleans (205/135)
15 Burpee Bar Hops
Max Power Cleans (225/145)


Thursday, January 19th

January 18, 2017

** Save the Date: RNCF Holiday/Reunion Party.
This Saturday, January 21st @ Headquarters Beercade River North
When:  7-11pm**

Front Squat
8@60%
8@65%
8@70%

12.5 Open WOD
7AMRAP
3-6-9-12-15-18…
Thrusters (100/65)
C2B Pull-ups


Wednesday, January 18th

January 17, 2017

** Save the Date: RNCF Holiday/Reunion Party.
This Saturday, January 21st @ Headquarters Beercade River North
When: 7-11pm**

Ring Muscle-ups
3 Sets:
5 False Grip Ring Row + 5 Ring MU Transitions  “Muscle-up Home Run”

2×10 False Grip Kipping on Rings

10 Rounds
15/10 Cal Row
10 HR Push-ups
10 KB Swings (53/35)
10 Abmat Sit-ups


Tuesday, January 17th

January 16, 2017

** Save the Date: RNCF Holiday/Reunion Party.
This Saturday, January 21st @ Headquarters Beercade River North**

Push Press
5×5@70%

13.2 Open WOD
10AMRAP
5 S2OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)(no step-ups)


Monday, January 16th

** Save the Date: RNCF Holiday/Reunion Party.
This Saturday, January 21st @ Headquarters Beercade River North**

Back Squat
% of 3RM
5@65%
5@75%
Max Reps @ 85%

3 Rounds
20/15 Cal Row
20 Back Rack Step Back Lunge (95/65)(135/95)
20 Burpee Bar Hops


Thursday, January 12th

January 12, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st @ Headquarters Beercade River North**
 
1RM Front Squat
 
15AMRAP
20 Cal Row
12 KB Swings (70/53)
2 Rope Climbs (Scale = 4 C2B Pull-ups)


Wednesday, January 11th

January 11, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st @ Headquarters Beercade River North**
 
Every 2mins (3 sets)
5 Ring Row + 5 Ring MU Transitions
“Muscle-up Home Run”
 
 
Every 4 minutes for 32 minutes (8 sets):
15/10 Calorie Row (Rx+ 20/15 cal)
10 Burpee Box Jump Overs (24/20)(Rx+ 15reps)
5 Strict Handstand Push-Ups (Rx+ 8 reps, 2?/0? Deficit)


Tuesday, January 10th

January 10, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st @ Headquarters Beercade River North**

1RM Push Press

20EMOM (not scored, focus on form)
Station 1: :40 10m Shuttle Run (Boxes to Windows)
Station 2: :40 MB Twists
Station 3: :40 Standing external rotations (slow and controlled)
Station 4: :40 Arch Hold
Station 5: :40 Plank


Monday, January 9th

January 9, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st @ Headquarters Beercade in River North**
 
3RM Back Squat
 
 
21-15-9
OH Squat (115/75)
Box Jumps (24/20)


1 31 32 33 34