WOD

Thursday, November 23rd

November 22, 2017

Happy Thanksgiving!!!

Holiday’s Hours:
Thursday, 2 Classes: 9:30 & 11am
Friday, 5 Classes: 7am, 9:30, 11am, 4pm & 5pm (RNCF will be closed between 12pm and 4pm)
Saturday & Sunday will have normal hours

Partner “Small”

3 Rounds

1000m Row

50 Burpees

50 Box Jumps (24/20)

800m Run

*Partners will alternate work/rest at will.

**Don’t forget your hat! It will probably be cold today!!


Wednesday, November 22nd

November 21, 2017

Hours: Last class at 5pm
For Time (40min cap)

 

“Stuffing the Turkey”
30-20-10
4x DU’s
KB Swings (70/53)
TTB
Squat Cleans (135/95)

 

“Fitness”
30-20-10
4x DU’s
KB Swings (choose weight)
Abmat Sit-ups
Goblet Squats (same as KBS)


Tuesday, November 21st

November 20, 2017

Deadlift
6@70%
6@75%
6@80%
4@85%
3@90%

 

“Fitness” & “Open”
10AMRAP
10 Cal Row
10 Burpee
10 Pull-ups


Monday, November 20th

November 19, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs

 

“Fitness” & “Open”
For Time:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
Sit-ups


Sunday, November 19th

November 18, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am & 1pm

 

For Total Reps:
5 Rounds
:30 Work/:30 Rest
Max Cal Row
5 Rounds
:30 Work/:30 Rest
Max Box Jumps (20/16)
5 Rounds
:30 Work/:30 Rest
Max KBS (53/35)
5 Rounds
:30 Work/:30 Rest
Max Burpee to Plate (25)
5 Rounds
:30 Work/:30 Rest
Max Abmat Sit-ups
*No additional rest between movements


Saturday, November 18th

November 17, 2017

Hours:
7:30, 9, 10, & 11:30

 

For Time:
20 Bear Complexes (95/65)
1 Complex = 5 cycles of: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press

 

* All 5 cycles must be completed without the bar touching the ground.
* No Squat cleans; No Thrusters; No back thrusters.
* If the bar is dropped or placed on the floor before all 5 cycles are complete then the complex starts over.
* Partners alternate completing complexes and cannot switch until the partner completes a full complex.


Friday, November 17th

November 16, 2017

Deadlift
10@60%
8@65%
6@70%
6@75%
6@80%
4@85%

 

“Fitness”
7AMRAP
10 HR Push-ups
10 KB Swings

 

“Open”
7AMRAP
10 HSPUs
3 Power Cleans (225/155)

 

Extra Credit
5-5-3-3-1-1 Bench Press
3x 10 Bamboo Bench Press
3x 10 DB Skull Crushers


Thursday, November 16th

November 15, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Dead Bugs
Min 3: 1-2 Rope Climbs

 

Partner WOD
“Fitness”
For Time
100 Cal Row
100 Lunges
100 KB Swings
100 Sit Ups
100 Burpees

 

“Open”
For Time:
100 Cal Row
100 Front Rack Lunge (95/65)
100 KB Swing (53/35)
100 Sit-ups
100 Burpee Bar Hops
*Movements may be rearranged in any order
*Movements and reps maybe changed in any way
*Partners work/rest at will

 

Extra Credit
12EMOM
Min 1: :40 Side Plank Reach Through
Min 2: :40 Ski Erg
Min 3: :40 Side Plank Reach Through
Min 4: :40 MB Twist


Wednesday, November 15th

November 14, 2017

OH Squats
6×2 (building)

 

“Fitness”
8 Rounds
15 Abmat Sit-ups
15 Wall Balls

 

“Open”
3 Rounds (15:00 time cap)
1 Rope Climb
12 Back Squats (135/95)
1 Rope Climb
6 Front Squats (135/95)
1 Rope Climb
3 OH Squats (135/95)
Scale: 1 Rope Climb = 5 TTB

 

Extra Credit
3x 10 Hip Thrusts
3x 10/leg Bulgarian Split Squats
3x 25 GHD Sit-ups


Tuesday, November 14th

Push Press
6×2 (building)

 

“Fitness”
18AMRAP
21 Cal Row
18 Burpee
15 Ring Row
12 DB S2OH

 

“Open”
18AMRAP
21 Cal Row
18 Burpee Bar Hop
15 Pull-ups
12 S2OH (95/65)

 

Extra Credit
3x 10 DB Row
3x 15-20 Banded Face Pulls
3x 10 Seated Hammer Curls


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