June 26-July 2

Saturday June 26

RNCF Opened Our Doors for the 1st time in late June 2011
To celebrate 10 years, please come by for 

Our Annual “Kettle Baby” WOD
Doors Open 7-12 — 1 Class 10AM

With a Partner
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

Partners will alternate hold the KB and completing the movements
1. Throughout the entire WOD the KB must never touch the floor.
2. May not rest on your foot
3. Both heels must remain on the floor

Sunday June 27

Doors Open 7-11 — 1 Class 9AM

27 Deadlift 245/165
27 TTB
100 double unders
21 Deadlift 245/165
21 TTB
100 double unders
15 Deadlift 245/165
15 TTB
100 double unders
9 Deadlift 245/165
9 TTB
100 double unders

 

M-F 

Doors open at 5AM

Classes
6:00 AM
7:15 AM
Noon
5:00PM (Friday 5:30)
6:30PM (Friday 5:30)

Monday June 28

Week 3 Of our Strength Cycle
Either 3×3 or 3×5 Back Squat (the 3×3 option is different than the last 2 weeks)

Whichever option you choose you should be able to go heavier than last weeks 3×5 or 5×3

Metcon:

2 Rounds
2 Min Max Cals (yes this one is 2 Min)
1 Min Break
1 Min Max KB Swings 70/53
1 Min Break
1 Min Max HSPU
1 Min Break

 

Tuesday June 29

Either 3×3 or 3×5 Deadlift (same options as last week)
Either try the same rep scheme with slightly more weight each set, straight sets if you didn’t do straight sets last week, or the 3×5 option if you did 3×3 last week.

Also do 1 set of 12 deadlifts.  If you got 12 last week, go heavier.  If you fell short of 12 last week, use that weight and go for more reps)

Metcon:

2 Rounds
1 Min Max Thrusters 115/75
1 Min Break
1 Min Max Strict Pull Ups
1 Min Break
1 Min Max Back Rack Lunges 115/75
1 Min Break

Wednesday June 30

27 21 15 9
Chest to bar pull Ups
Push Jerks 125/85
Calories row / bike
10 Min to sprint through the 27s, rest until 10:00
8 Min to spring through the 21s, rest until 18:00
6 Min to spring through the 15s, rest until 24:00

Thursday July 1

Either 3×5 or 5×3 Front Squat (Same options as last week)
Also, 1 set of 12+ Back Squats

Metcon:
6 Rounds
5 TTB
4 Cleans 155/105
3 Push Press
RX+ Add
2 Bar Muscle Ups
1 Rope Climb

Friday July 2

Either 3×5 or 5×5 Strict Press (Behind the neck if you want)
and 1 set of 12-20 

Metcon:

15 minute AMRAP

5 Deadlifts 275/185 lb (Pick a weight around or heavier than your set of 12 from Tuesday)
13 Push-Ups
9 Box Jumps (24/20 in)

 

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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