WOD

Monday, June 5th

June 4, 2017

“Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Extra Credit
Squat Snatch 3@60%, 3@65%, 2@70%, 2@75%, 3×2@80%
Snatch Pull 3×2@100%, 3×2@105% of Snatch


Sunday, June 4th

June 3, 2017

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

30AMRAP
50 DU’s
40 Lunges
Run 1 Lap
20 Burpees
10 Ball Slams (30/20)


Saturday, June 3rd

June 2, 2017

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

For time
200 DU’s
100 Wall Balls (20/14)
100 KB Swing (70/53)
100 Box Jump Overs (24/20 must switch every 5 reps)
100 Cal Row

Partners alternate work/rest


Friday, June 2nd

June 1, 2017

Skill Session
9EMOM
Min 1: :40 or 10 Alternating Pistols
Min 2: :40 Dead Bugs
Min 3: 1-2 Rope Climbs

25AMRAP
30 Box Jumps (24/20)
10 HSPUs
Run 1 Lap
10 Deadlifts (225/155)
5 Bar MU’s
Run 200m

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


Thursday, June 1st

May 31, 2017

Ring Muscle-up Drills
2×5 False Grip Ring Row
2×5 Low Ring Strict Transisitions Muscle-up Home Run

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

On a continuously running clock:
At 0:00
250 Row
12 Squat Snatch (95/65)(135/95)
21 HR Push-ups

At 10:00
250 Row
12 OH Step Back Lunges (95/65)(135/95)
21 HR Push-ups

At 20:00
250 Row
12 OH Squats (95/65)(135/95)
21 HR Push-ups

*Score each separately
+Each section should be under 5mins

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


Wednesday, May 31st

May 30, 2017

Strict Press
5@50%, 5@60%, 5@70%, 6×3@85-90%

rest 2mins between sets

For Time
100 DU’s
12 Deadlifts (75/55)(115/75)(155/105)
9 Hang Power Cleans
6 Jerks
75 DU’s
9 DL (95/65)(155/105)(185/125)
6 HPC
3 Jerk
50 DU’s
6 DL (115/75)(185/125)(225/155)
3 HPC
1 Jerk

*May only use one barbell

Fitness (75/55)(95/65)(115/75)
Performance (115/75)(155/105)(185/125)
Competition (155/105)(185/125)(225/155)

Extra Credit
Squat Clean & Jerk 3+1@60%, 3+1@65%, 2+1@70%, 4×2+1@75%
Clean Pull 4×3@100% of clean

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


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


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