Tuesday 2-11-14



***Sign up for the Open – Directions here!***

Warm Up:

Circuit with Monkey Bars, Strongman Tools, Sleds, Tires


Knee to Elbow


Teams of 2
3 Rope Climb
6 Thruster (155,105)
12 Knee to Elbow

*Athlete 1 will perform the work listed above. Athlete 2 will run 300m (to the gate and back). Once Athlete 2 returns from the run, Athlete 1 will begin their 300m, while Athlete 2 continues work wherever Athlete 1 left off.

After Bash:

Recover / Sign up for the Open

ONE Nation Competitors:

Same as Class – including after bash

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep
15 Wall Squats
15 Hip extensions
15 Push Press with bar
15 Pull ups


– 5 sets of the following:
10 Dumbbell Deadlifts, 25m sprint with Dumbbells (75+)


-Squat clean thrusters
5 sets of 3 at 50% of 1 Rep Max clean
– Accumulate 1 minute each arm, single arm plank ring support

Travel WOD:

6 Towel Pullups
6 Dumbbell Thrusters
12 Hanging Knee Raises (24 sit-ups if no bar available)

New Classes at RCF1!

Details here…


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