WOD

Friday, January 12th

January 11, 2018

3RM Deadlift
(Record for next strength cycle)
7AMRAP
2-4-6-8-10…
C2B Pull-ups
Deadlift (225/155)
Extra Credit
3×10 Hip Thrusts
3×10 DB Preacher Curls
3×10 Ab Rollouts


Thursday, January 11th

January 10, 2018

9EMOM
Min 1: :40 Strict HSPUs
Min 2: :40 Dead Bugs
Min 3: Bar Muscle-up progressions
(Only allowed to do BMUs if you don’t have a chicken wing)
 
 
Open WOD 15.3
14AMRAP
7 Ring Muscle-ups
50 Wall Balls
100 DU’s
 
RMU Scale = 7 BMU > 7 Ring Dips > Bench Dips
 
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Left Side Plank
Min 3: :40 Hip Extensions
Min 4: :40 Right Side Plank


Wednesday, January 10th

January 9, 2018

3RM Back Squat
(Record for next strength cycle)
Open WOD 13.4
7AMRAP
3-6-9-12-15-18…
C&J (135/95)
TTB
“Fitness”
7AMRAP
3-6-9-12-15….
KB Swings
Abmat Sit-ups
Extra Credit
3×10/leg Single Leg RDL
3×10 Reverse Hyperextension
3×25 GHD Sit-ups


Tuesday, January 9th

January 8, 2018

1RM Push Press
(Record for next strength cycle)
5 Rounds
:90 Work/ :90 Rest
250/200m Row
Max Box Jump Step Down (24/20)
Extra Credit
3×8 DB Incline Bench Press
3×8 DB Chinese Row
3×15 Face Pulls


Monday, January 8th

January 7, 2018

Build to a heavy
Snatch Complex
Power Snatch + Hang Squat Snatch + OH Squat
 
“Open”
For Time:
20 Power Snatches (95/65)
20 Burpee Bar Hops
20 Overhead Squats (95/65)
20 Burpee Bar Hops
20 Squat Snatches (95/65)
 
“Fitness”
For Time:
20 Alternating DB Snatch
20 Burpees
20 OH Plate Lunge
20 Burpees
20 Alternating DB Snatch
 
Extra Credit
5×5 OH Squats
3×50 MB Twists


Sunday, January 7th

January 6, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners’ prizes
-Complimentary Nutrition Workshop, Today Jan 7 @1pm
-Sign-up sheet at the Front Desk
Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
4 Rounds (for fitness)
Min 1 – Row (Moderately hard pace)
Min 2 – Row (Moderate pace)
Min 3 – Box Jump Step Down (24/20)
Min 4 – Step Up (24/20)
Min 5 – Row (Moderately hard pace)
Min 6 – Row (Moderate pace)
Min 7 – :30 Double Unders/ :30 Single Unders
Min 8 – :30 Double Unders/ :30 Single Unders
Rest 2mins
 
* The idea to be able to work continuously while varying between high and low intensities.


Saturday, January 6th

January 5, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners’ prizes
-Complimentary Nutrition Workshop, Sunday Jan 7 @1pm
-Sign-up sheet at the Front Desk
Hours:
7:30, 9, 10 & 11:30am
 
25AMRAP
15 Wall Balls (20/14)
10 Burpee to plate
15 KBS (53/35)
 
Partners will alternate work/rest after each movement
Ex. P1 15 WB, P2 10 Burpee, P1 15 KBS, P2 15 WB, P1 10 Burpee


Friday, January 5th

January 4, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners’ prizes
-Complimentary Nutrition Workshop, Sunday Jan 7 @1pm
-Sign-up sheet at the Front Desk
Build to a heavy Squat Clean & Jerk
 
“Transformers”
10 Rounds
1 Squat Clean (225/155)
3 Ring Muscle-ups
5 HSPUs
(Repeat: Jan 6, 2017)
 
 
“Fitness”
10 Rounds
5 KB Swings
5 Ring Rows
5 Seated DB Press
 
Extra Credit
3×10 Dips
3×10 Barbell Curls
3×10 Ab Rollouts


Thursday, January 4th

January 3, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners prizes
-Complimentary Nutrition Workshop, Sunday Jan 7 @1pm
-Sign-up sheet at the Front Desk
9EMOM
Min 1: :40 Strict Pull-up
Min 2: :40 HS Walk or HS Hold
Min 3: :40 Hollow Hold
For Total Reps
5 Rounds
:30 Work/ :30 Rest
Max Cal Row
5 Rounds
:30 Work/ :30 Rest
Max Box Jump step down (24/20)
5 mins to Complete:
200 DU’s
5 Rounds
:30 Work/ :30 Rest
Max Cal Row
5 Rounds
:30 Work/ :30 Rest
Max Box Jump step down (24/20)
*No additional rest between movements
*Only Double-unders will be counted as reps. 300 singles + 1 DU = 1 rep
Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Hip Extensions
Min 3: :40 Flutter Kicks
Min 4: :40 Bicep Curls


Wednesday, January 3rd

January 2, 2018

Join RNCF’s Body Composition Challenge
-January 7th to March 4th
-Top Male & Female win Cash Prizes
-Top Team wins prizes
-$50 fee goes toward winners prizes
-Complimentary Nutrition Workshop, Sunday Jan 7 @1pm
-Sign-up sheet at the Front Desk
Back Squat
5×2 (building)
 
Death by Toes to Bar
 
EMOM:
5 Air Squats + 1 TTB
5 Air Squats + 2 TTB
5 Squats + 3 TTB
5 Squats + 4 TTB
*Continue pattern until you fail to complete the required TTB reps in a minute
**Score = The highest completed round
 
“Fitness”
Death by Abmat Sit-ups
 
EMOM:
5 Squats + 2 Sit-ups
5 Squats + 4 Sit-ups
5 Squats + 6 Sit-ups
*Continue pattern until you fail to complete the required Sit-up reps in a minute
**Score = The highest completed round
 
 
Extra Credit
3×15 GH Raises
3×15 DB Reverse Flys
3×50 MB Twists


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