WOD

Tuesday, November 28th

November 27, 2017

Bench Press
5×3

“Open”
7AMRAP
2-4-6-8-10-12…
HSPUs
5-10-15-20-25-30…
DU’s

Rest 3mins

7AMRAP
2-4-6-8-10-12…
Burpee Bar Hops
S2OH (115/75)

*Score AMRAPs separately

“Fitness”
7AMRAP
2-4-6-8-10-12…
Seated DB Press
5-10-15-20-25-30…
DU’s

Rest 3mins

7AMRAP
2-4-6-8-10-12…
Burpees
DB Shoulder to Overhead

Extra Credit
3×10 DB Bench Press
3×10 Bamboo Bench Press
3×8-12 DB Skull Crushers


Monday, November 27th

November 26, 2017

5EMOM
2 Hang Squat Cleans (building)
immediately into..

Every 2mins (4 sets)
1 Hang Squat Clean (heavy)

“Open”
For Time
50 Air Squats
5 Cleans (225/155)(scale = 80%)
40 Air Squats
4 Cleans (225/155)
30 Air Squats
3 Cleans (225/155)
20 Air Squats
2 Cleans (225/155)
10 Air Squats
1 Clean (225/155)

Clean may be Power or Squat
(Repeat from August 18, 2016)

“Fitness”
For Time
50 Air Squats
25 KB Swings
40 Air Squats
20 KB Swings
30 Air Squats
15 KB Swings
20 Air Squats
10 KB Swings
10 Air Squats
5 KB Swings

Extra Credit
Back Squat 5×3
3×25 GHD Sit-ups


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


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