WODs

Saturday, July 21st

July 20, 2018

Hours:

BEACH WOD: Postponed due to weather
Gym Classes: 7:30, 9, 10, 11:30am
 

10am BEACH WOD will be postponed to next Saturday due to weather

 

Teams of 3

 
For Time
150 Cal Row
120 TTB
90 HSPUs
60 Squat Cleans (155/105)
30 Bar MUs
60 Back Squats (155/105)
90 Burpee Bar Hops
120 Box Jumps (24/20)
150 Cal Row


Friday, July 20th

July 19, 2018

Super Set

Back Squat 3@75%, 4×3@80%
Strict HSPUs 4×5-10 (scale to pikes on box)
 

4 Rounds

:40 work/ :20 rest
Station 1: max DB Thrusters (2×50/35)
Station 2: max DUs (no singles)
Station 3: max TTB
 

Extra Credit

3×10/arm KB Suit Case Deadlift
3x50ft/per arm Waiter’s Walk
3×20 GHD Sit-ups


Thursday, July 19th

July 18, 2018

Week 4 

 
Every 2mins (6sets)
3 Squat Clean w/ Pause in Catch (70-80%)
*Reset each rep; not touch and go

3 Rounds

10 Unbroken Hang Power Cleans (choose a challenging weight)
Run 1 Lap

Extra Credit

3×15 Barbell Bicep Curls
3×10 DB Lateral Raise
Iron Scap
3×8 ATYT Pulls


Wednesday, July 18th

July 17, 2018

9EMOM

Min 1 :40 HS Walk
Min 2 :40 Pausing Ring Dips
Min 3 :40 Dead Bug
 

For Time:

Run 3 Laps
then
 
8 Rounds
10 Burpees over DB
15 Sit-ups
20 DB Lunges (50/35)
 
then
Run 3 Laps
 
 

Extra Credit

12EMOM
Min 1: :40 Flutter Kick
Min 2: :40 Ski Erg
Min 3: :40 Hip Ext
Min 4: :40 Plank


Tuesday, July 17th

July 16, 2018

1RM Split Jerk

 

“Open”

10 Rounds
3 Strict HSPUs
6 Strict Pull-ups
9 KB Swings (53/35)
 
Repeat from April 10, 2018
 

“Fitness”

10 Rounds
9 Hand-Release Push-ups
9 Ring Rows
9 KB Swings
 

Extra Credit

5×5 Close Grip Bench Press
3x max Banded Triceps Extensions
Iron Scap
3×10 WY Negative


Monday, July 16th

July 15, 2018

Week 4 

 
Every 2mins (6sets)
3 Squat Snatch w/ Pause in Catch (70-80%)
*Reset each rep; not touch and go

“Open”

3 Rounds
10 OH Squats (115/75)
20 Box Jumps (24/20)

“Fitness”

3 Rounds
10 OH Plate Lunge (45/25)
20 Box Jumps (24/20)

Extra Credit

5×3 OH Squats
100 MB Twists


Sunday, July 15th

July 14, 2018

Hours:

Coached WOD: 9 & 10am
Open Gym: 8-9am then 11am to 1pm
 

For Time & Reps

Run 1200m (3 laps + 200m)
then
3 Rounds
15 Burpees
Max unbroken Wall Balls (20/14)
then
Run 1000m (3 laps)
then
3 Rounds
30 DU’s
Max Unbroken Hand-Release Push-ups
then
Run 200m
then
3 Rounds
50 Sit-ups
20 Lunges
 
*Score = Time + Total Wall Balls + Total HR Push-ups


Saturday, July 14th

July 13, 2018

Hours: 7:30, 9, 10 & 11am

 

Happy Anniversary RNCF!!!

 

“Kettle Baby”

For Time
400m KB Run (70/53)
100 Pull-ups
100 Box Jumps (24/20)
100 Sit-ups
100 KB Swings (70/53)
100 Air Squats
100 Push Press (95/65)
400m KB Run
 
The KB must never touch the floor.
Partners will alternate holding the KB and completing the movements
Rules for holding the KB:
1. May not rest on your foot
2. Both heels must remain on the floor
3. If partners are using different weight then both KBs must be off the floor before setting the other one down


Friday, July 13th

July 12, 2018

Super Set

Back Squat 2×3@75%, 3×3@80%
Strict HSPUs 4×5-10
 

3 Rounds

12 Back Rack Step Back Lunge (135/95)
5 Burpee Bar Hops
6 Front Rack Step Back Lunge (135/95)
5 Burpee Bar Hops
3 Front Squat (135/95)
5 Burpee Bar Hops
 

Extra Credit

3×10/arm KB Suit Case Deadlift
3x50ft/per arm Waiter’s Walk
3×20 GHD Sit-ups


Thursday, July 12th

July 11, 2018

Week 3

 
Build to a technical but challenging
3-Position Squat Clean (Hi Hang, Hang, Floor)
 

For Time

5-4-3-2-1
Squat Clean (225/155)*
15-12-9-6-3
Toes to Bar
*Scale to today’s max 3-position clean
 

Extra Credit

3×15 Barbell Bicep Curls
3×10 DB Lateral Raise
Iron Scap
3×8 ATYT Pulls


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