WOD

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


Saturday, April 15th

April 14, 2017

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

20AMRAP
200m Run
Max C&J (135/95)

Partners alternate running and completing C&Js.
Score = total C&J between partners


Friday, April 14th

April 13, 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 Snatch (Floor, Knees, Hips)
build over 5 sets

“Amanda”
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)


Thursday, April 13th

April 12, 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.

For Time:
21-15-9
TTB
Burpees

Run 2 Laps

100 DU’s
75 Sit-ups
50 Squats

Run 2 Laps

30-20-10
Lunges
Box Jump Overs (24/20)


Wednesday, April 12th

April 11, 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
5-5-5

Push Press
3-3-3-3

Jerk
1-1-1-1-1-1

5 Rounds
9 DL (225/155)(165/105)
9 HSPUs


Tuesday, April 11th

April 10, 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: 5 Strict Deficit HSPUs
Min 2: :40 Dead Bugs
Min 3: :40 or 10 Alternating Pistols

Partner WOD

Partners will alternate Work/Rest every 30 seconds

50-40-30-20-10
Wall Balls (20/14)
KB Swings (53/35)
Box Jumps (24/20)


Monday, April 10th

April 9, 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
Front-Racked Barbell Split Squats x 4-6 reps/leg @ 30X1

7AMRAP
3-6-9-12-15-18..
Power Cleans (135/95)
Pull-ups


Sunday, April 9th

April 8, 2017

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

For Time
50-40-30-20-10
DU’s
Abmat Sit-ups
Run 200m after each round

then

10 Rounds
7 Burpee Box Jumps (24/20)

100m Run


Saturday, April 8th

April 7, 2017

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

25AMRAP
6 Squat Clean Thrusters (135/95)
2 Rope Climbs (scale = 10 Pull-ups)
10 Box Jumps (30/24)

Partners will alternate after Running 200m


Friday, April 7th

April 6, 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.

Squat Clean & Jerk
20mins build to a heavy single

(Repeat 11/15/16)
10AMRAP
1-2-3-4-5-6….
Deadlifts (135/95)
Hang Power Cleans
Jerks (135/95)


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