Tuesday 1-28-14

Tuesday 1-28-14

***Sign up for the Open – Directions here!*** Warm Up: Dynamic Warm Up Skill: Go, Baby, Go! WOD: 10 Rounds For Time: 40m Shuttle Sprint (10m cones) 8 Burpees Rest 1:00 After Bash: Hamstring Stretch ONE Nation Competitors: 15 RM Push Press Rest 2:00 Max Push Jerks, Same Load RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Wall Squats 15 Back extensions 15 Push Ups 15 Pull ups Lifts:  -Yolk carries/ 100lb Dball clean relay Accessories: -Barbell complex, 1 full clean, 1 hang full clean, 1 push jerk, 1 split jerk Work up to 75% and do 3 sets – Accumulate 2 min L-Sit Travel WOD: 10 RFT: 40m Sprint 8 Burpees Rest 1:00 New Classes at RCF1! Details here…...
Monday 1-27-14

Monday 1-27-14

Warm Up: Work up to a Heavy Snatch + 3 Overhead Squats Skill: Muscle Up WOD: Amanda 9-7-5 Muscle Up Full Snatch (135,95) After Bash: Recover ONE Nation Competitors: 3 Rounds Not For Time: 25 Band Pull Aparts 25 GHD Situp 25 Weighted Hip Extensions Travel WOD:  18-14-10 Pullup Alt. Single Arm DB Snatch New Classes at RCF1! Details here…...
Sunday 1-26-14

Sunday 1-26-14

Rest Day Check out the ECC on live stream! New Classes at RCF1! Details here…...
Saturday 1-25-14

Saturday 1-25-14

Box Closed Active Recovery – Run, Bike or Swim for 20 mins; Stretch for 20 mins Check out the ECC!!! New Classes at RCF1! Details here…...
Friday 1-24-14

Friday 1-24-14

Warm Up: Coach’s Choice Skill: Cycling Reps w/ Dumbbells WOD: 21-15-9-15-21 DB Hang Clean (45,35) DB Push Press Toe to Bar After Bash: Pick Your Poison: 1. 40 Ball Slams 2. 20 DBall Ground to Shoulder 3. 10 Reps Tire Complex (Burpee, Flip, Jump Thru); 4. 2 Minutes Max Calories Air Dyne ONE Nation Competitors: Rest as needed Post WOD. Pick (2) of the Pick your Poison – do one then rest 5:00 do the other Travel WOD: 21-15-9-15-21 DB Hang Clean (45,35) DB Push Press TTB or Knee Raise New Classes at RCF1! Details here… Tweet Share...