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.

 

Tuesday, April 25th

April 24, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

9EMOM
Min 1: 1-2 Rope Climbs
Min 2: :40 Dead Bugs
Min 3: 3-5 Strict Deficit HSPUs

5 Rounds
500m Row
Run 1 Lap
50 DU’s


Monday, April 24th

April 23, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Deadlifts
5×3 (building)

Partner WOD

15AMRAP
50 Wall Balls (20/14)
50 KB Swings (53/35)
50 Burpees

Athletes must run 100m every time a movement is broken or completed
Partners will switch when the movement is broken or finished
Breaking in the burpee is an obvious stoppage of movement.

Extra Credit
3×10/leg Split Squat
3×10 Hip Thrusts
100 MB Twists


Sunday, April 23rd

April 22, 2017

Hours
Coached WOD: 8 & 9am
The Gym will be CLOSED AT 10AM

For Total Reps:
5 Rounds
:30 Work/:30 Rest
Max Cal Row

5 Rounds
:30 Work/:30 Rest
Max Box Jumps (20/16)

10mins
Complete: For Time Run 5 Laps

5 Rounds
:30 Work/:30 Rest
Max Cal Row

5 Rounds
:30 Work/:30 Rest
Max Abmat Sit-ups

*No additional rest between movements


Saturday, April 22nd

April 21, 2017

Hours
7am – First Class
12pm – Last Class

**WEAR YOUR LONG SOCKS!!**

2 Rounds
50 Cal Row
50 Burpee to plate
50 KB Swings (53/35)
50 Lunges
10 Rope Climbs (Scale = 50 Pull-ups)

Partners alternate after running 200m


Friday, April 21st

April 20, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

5 Sets
3-Position Sq Clean (Floor, Knees, Hips)
build over 5 sets

For Time:

Run 2 Laps
then
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)(185/125)
Burpee Bar Hops


Thursday, April 20th

April 19, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

10EMOM
Even: 1-2 Right Arm TGU
Odd: 1-2 Left Arm TGU

For Time:
1 Round
100 DU’s
50 Wall Balls (20/14)
24 TTB

then

2 Rounds
50 DU’s
25 Wall Balls (20/14)
12 TTB

then

3 Rounds
30 DU’s
15 Wall Balls (20/14)
8 TTB


Wednesday, April 19th

April 18, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Strict Press
5-5-3-3-1-1-1-1

+

Barbell Z-Press
3×8

10AMRAP
3 Bar MU’s
10 Alternating DB Snatch (50/35)
15 Abmat Sit-ups (Rx+ 15 GHD Sit-ups)


Tuesday, April 18th

April 17, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

9EMOM
Min 1: :40 Tempo Ring Dips (3,3,X,3)
Min 2: :40 Pike to Hollow Body
Min 3: 1-2 Rope Climbs

Partner WOD

For Time
3 Rounds
50 Cal Row
50 Burpees
50 Box Jumps (24/20)

Partners will alternate work/rest at will


Monday, April 17th

April 16, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Back Squat
5×3 building

“Helen”
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups

Extra Credit
3×10/leg Split Squat
3×10 Hip Thrusts
100 MB Twists


Sunday, April 16th

April 15, 2017

HAPPY EASTER!!!

 

Hours
Coached WOD: 10&11am
Open Gym: No Open Gym;

RNCF WILL CLOSE AT 12PM

40AMRAP or 10 Rounds
10 Box Jumps (24/20)
100m run
10 Burpees
100m Run
10 KBS (53/35)
100m Run


1 37 38 39 40 41 49