Tuesday, April 25th
April 24, 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: 1-2 Rope Climbs
Min 2: :40 Dead Bugs
Min 3: 3-5 Strict Deficit HSPUs
5 Rounds
500m Row
Run 1 Lap
50 DU’s
Monday, April 24th
April 23, 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.
Deadlifts
5×3 (building)
Partner WOD
15AMRAP
50 Wall Balls (20/14)
50 KB Swings (53/35)
50 Burpees
Athletes must run 100m every time a movement is broken or completed
Partners will switch when the movement is broken or finished
Breaking in the burpee is an obvious stoppage of movement.
Extra Credit
3×10/leg Split Squat
3×10 Hip Thrusts
100 MB Twists
Sunday, April 23rd
April 22, 2017
Hours
Coached WOD: 8 & 9am
The Gym will be CLOSED AT 10AM
For Total Reps:
5 Rounds
:30 Work/:30 Rest
Max Cal Row
5 Rounds
:30 Work/:30 Rest
Max Box Jumps (20/16)
10mins
Complete: For Time Run 5 Laps
5 Rounds
:30 Work/:30 Rest
Max Cal Row
5 Rounds
:30 Work/:30 Rest
Max Abmat Sit-ups
*No additional rest between movements
Saturday, April 22nd
April 21, 2017
Hours
7am – First Class
12pm – Last Class
**WEAR YOUR LONG SOCKS!!**
2 Rounds
50 Cal Row
50 Burpee to plate
50 KB Swings (53/35)
50 Lunges
10 Rope Climbs (Scale = 50 Pull-ups)
Partners alternate after running 200m
Friday, April 21st
April 20, 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 Clean (Floor, Knees, Hips)
build over 5 sets
For Time:
Run 2 Laps
then
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)(185/125)
Burpee Bar Hops
Thursday, April 20th
April 19, 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.
10EMOM
Even: 1-2 Right Arm TGU
Odd: 1-2 Left Arm TGU
For Time:
1 Round
100 DU’s
50 Wall Balls (20/14)
24 TTB
then
2 Rounds
50 DU’s
25 Wall Balls (20/14)
12 TTB
then
3 Rounds
30 DU’s
15 Wall Balls (20/14)
8 TTB
Wednesday, April 19th
April 18, 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
5-5-3-3-1-1-1-1
+
Barbell Z-Press
3×8
10AMRAP
3 Bar MU’s
10 Alternating DB Snatch (50/35)
15 Abmat Sit-ups (Rx+ 15 GHD Sit-ups)
Tuesday, April 18th
April 17, 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: :40 Tempo Ring Dips (3,3,X,3)
Min 2: :40 Pike to Hollow Body
Min 3: 1-2 Rope Climbs
Partner WOD
For Time
3 Rounds
50 Cal Row
50 Burpees
50 Box Jumps (24/20)
Partners will alternate work/rest at will
Monday, April 17th
April 16, 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.
Back Squat
5×3 building
“Helen”
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups
Extra Credit
3×10/leg Split Squat
3×10 Hip Thrusts
100 MB Twists
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