WOD

Tuesday, May 30th

May 29, 2017

Bulgarian Split Squats (rear foot elevated)
4×20 reps each side
Rest 60 seconds after each side and 2 minutes after both legs.
*Same weight as last week or heavier if you can

On a continuous clock: 
5:00 Cal Row
4:00 Sit-ups
3:00 Burpees
2:00 KB Swings (53/35)
1:00 TTB
Total Reps

Extra Credit
12EMOM
Min 1: :45 Right Side Plank
Min 2: :45 GHD Sit-ups
Min 3: :45 Left Side Plank
Min 4: :45 Hip Extension


Monday, May 29th

May 28, 2017

HAPPY MEMORIAL DAY!!

Hours:
8, 9:30, 11am

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Sunday, May 28th

May 27, 2017

**NOTICE**
SUNDAY RNCF WILL BE CLOSED AT 12:30PM
MONDAY 3 HEATS 8, 9:30, 11AM

Hours:
Coached WOD: 10 & 11am
Open Gym: 11am to 12:30pm

5 Rounds
30/25 Cal Row
Run 1 Lap
30 DU’s
30 Sit-ups


Saturday, May 27th

May 26, 2017

**NOTICE**
SATURDAY NOON CLASS WILL BE CANCELLED
MONDAY 3 HEATS 8, 9:30, 11AM

Hours:
First Class: 7am
Last Class: 11am

Partner WOD

Section 1
3AMRAP
10 KBS (53/35)
10 TTB

Section 2
3AMRAP
10 Cal Row
10 Sit-ups

Section 3
3AMRAP
10 Burpees
10 Box Jumps (24/20)

Performed as Follows:

Partner 1 does Section 1 while Partner 2 rests
then P2 does Section 2 while P1 rests
then P1 does Section 3 while P2 rests
then P2 does S1 while P1 rests
This pattern will continue until each partner has completed each section twice. (36:00)

*Score = Total Reps


Friday, May 26th

May 25, 2017

**NOTICE**
FRIDAY 7PM CLASS WILL BE CANCELLED
SATURDAY NOON CLASS WILL BE CANCELLED
MONDAY 3 HEATS 8, 9:30, 11AM

5EMOM
1 Hang Squat Snatch (building)
Immediately into..
Every 2mins for 4sets
1 Hang Squat Snatch (heavy)

3 Rounds
21 Burpees
Run 1 Lap

Extra Credit
Back Squat 5×3
3×10/leg single leg DL
100 MB Twists


Thursday, May 25th

May 24, 2017

 

**NOTICE**
FRIDAY 7PM CLASS WILL BE CANCELLED
SATURDAY NOON CLASS WILL BE CANCELLED
MONDAY 3 HEATS 8, 9:30, 11AM

Ring Muscle-up Drills
2×5 False Grip Ring Row
2×5 Low Ring Strict Transitions

*If have Ring MU’s then
10 EMOM: 1-4 RMUs

“Mary”
20AMRAP
5 HSPUs
10 Alternating Pistols
15 Pull-ups

Extra Credit
3×5-10 Bent Over DB Row
3×10 Barbell Curls
3x 30sec Sorensen Hold


Wednesday, May 24th

May 23, 2017

**NOTICE**
FRIDAY 7PM CLASS WILL BE CANCELLED
SATURDAY NOON CLASS WILL BE CANCELLED
MONDAY 3 HEATS 8, 9:30, 11AM

Strict Press
5@50%, 5@60%, 5@70%, 4×3@85-90%, rest 2mins between sets

Partner WOD

12AMRAP
5 S2OH @ 75% of Strict Press
15 Cal Sprint Row

Partners alternate after completing a full round.

Extra Credit
Squat Clean + Jerk 2+1@60%, 2+1@65%, 3×2+1@70%

3×10 Bamboo Bench
3×10-15 DB Skull Crushers
3×10-15 DB Preacher Curls


Tuesday, May 23rd

May 22, 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.

Bulgarian Split Squats (rear foot elevated)
3x 20 reps each side
Rest 60 seconds after each side and 2 minutes after both legs.
*Hold 25-55 pound dumbbells or kettlebells for this week, but be sure to keep the shoulder over the back leg to prevent poor posture and training the wrong muscle group

The Numerous Benefits of the Bulgarian Split Squat
– Beginners will develop balance and hip flexibility, along with strength, size, and the all-important ability to endure a high level of discomfort while training.
– When more advanced lifters load up the exercise, they can apply huge weights to their leg muscles with limited spinal compression.
– The loading capability is unmatched by any other exercise that primarily targets the leg extensors, including the squat.

7AMRAP
2-4-6-8-10…
Squat Cleans (135/95)
TTB

Extra Credit
12EMOM
Min 1: :45 Right Side Plank
Min 2: :45 GHD Sit-ups
Min 3: :45 Left Side Plank
Min 4: :45 Hip Extension


Monday, May 22nd

May 21, 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.

Gymnastics Skills
9EMOM
Min 1: :40 Pike to Hollow Body
Min 2: :40 or 10 KIPPING HSPUs
Min 3: 1-2 Rope Climbs

20AMRAP
20 KB Swings (53/35)
20 Box Jumps (24/20)
200m Run
Rx+ add 5 Bar Muscle-ups

Extra Credit
Squat Snatch 2@60%, 2×2@65%, 3×2@70%
Snatch Push Press + OH Squat 4×3+1@70% of (snatch or OHS)


Sunday, May 14th

May 13, 2017

Happy Mother’s Day!!!!

 

Hours:
Coached WOD: 10 & 11am
Open Gym: 11am to 2pm

For Time:
Run 3 Laps – 2 Laps – 1 Lap – 200m – 100m
25-20-15-10-5
Burpee Box Jump Overs (24/20)

Completed as follows: 3 Laps, 25 BBJO, 2 laps, 20 BBJO….
*Burpees must be box facing


1 2 3 15