WOD

Wednesday, January 18th

January 17, 2017

** Save the Date: RNCF Holiday/Reunion Party.
This Saturday, January 21st @ Headquarters Beercade River North
When: 7-11pm**

Ring Muscle-ups
3 Sets:
5 False Grip Ring Row + 5 Ring MU Transitions  “Muscle-up Home Run”

2×10 False Grip Kipping on Rings

10 Rounds
15/10 Cal Row
10 HR Push-ups
10 KB Swings (53/35)
10 Abmat Sit-ups


Tuesday, January 17th

January 16, 2017

** Save the Date: RNCF Holiday/Reunion Party.
This Saturday, January 21st @ Headquarters Beercade River North**

Push Press
5×5@70%

13.2 Open WOD
10AMRAP
5 S2OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)(no step-ups)


Monday, January 16th

** Save the Date: RNCF Holiday/Reunion Party.
This Saturday, January 21st @ Headquarters Beercade River North**

Back Squat
% of 3RM
5@65%
5@75%
Max Reps @ 85%

3 Rounds
20/15 Cal Row
20 Back Rack Step Back Lunge (95/65)(135/95)
20 Burpee Bar Hops


Thursday, January 12th

January 12, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st @ Headquarters Beercade River North**
 
1RM Front Squat
 
15AMRAP
20 Cal Row
12 KB Swings (70/53)
2 Rope Climbs (Scale = 4 C2B Pull-ups)


Wednesday, January 11th

January 11, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st @ Headquarters Beercade River North**
 
Every 2mins (3 sets)
5 Ring Row + 5 Ring MU Transitions
“Muscle-up Home Run”
 
 
Every 4 minutes for 32 minutes (8 sets):
15/10 Calorie Row (Rx+ 20/15 cal)
10 Burpee Box Jump Overs (24/20)(Rx+ 15reps)
5 Strict Handstand Push-Ups (Rx+ 8 reps, 2?/0? Deficit)


Tuesday, January 10th

January 10, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st @ Headquarters Beercade River North**

1RM Push Press

20EMOM (not scored, focus on form)
Station 1: :40 10m Shuttle Run (Boxes to Windows)
Station 2: :40 MB Twists
Station 3: :40 Standing external rotations (slow and controlled)
Station 4: :40 Arch Hold
Station 5: :40 Plank


Monday, January 9th

January 9, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st @ Headquarters Beercade in River North**
 
3RM Back Squat
 
 
21-15-9
OH Squat (115/75)
Box Jumps (24/20)


Sunday, January 8th

January 8, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st**

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

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


January/February

RNCF will be starting another strength and skill cycle which will work up to the 2017 Crossfit Open. The Open will start February 23rd. We will be redoing some of the old open events to prepare you for the type of workouts you will be completing. The cycle will include Back Squats, Front Squats, and Push Press; as well as working on Ring and Bar Muscle-ups. This week will be a testing week for the barbell movements.
 
January 9-13th
Monday
 
3RM Back Squat
 
Tuesday
 
1RM Push Press
 
Wednesday
 
Ring Muscle-up Transitions
 
Every 4 minutes for 32 minutes (8 sets):
15/10 Calorie Row (Rx+ 20/15 cal)
10 Burpee Box Jump Overs (24/20)(Rx+ 15reps)
5 Strict Handstand Push-Ups (Rx+ 8 reps, 2?/0? Deficit)
 
Thursday
 
1RM Front Squat
 
Friday
 
Jumping Bar Muscle-ups
 
Snatch
 
Open WOD 15.1
9AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 )
5 snatches (115 / 75 )


Saturday, January 7th

January 7, 2017

** Save the Date: RNCF Holiday/Reunion Party.
Saturday, January 21st**

Hours:
First Class at 7amLast Class at 12pm

Death by EMOM
2,4,6,8,10,12….
Thrusters (95/65)(135/95)
C2B Pull-ups
Power Cleans (95/65)(135/95)
Burpee Bar Hops
Partners will start with Thrusters, completing the required reps within that minute. After failing to complete the required reps then partners will move to C2B Pull-ups with the same pattern. After failing at C2B they move to Power Clean then when failing there they move to Burpees.


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