Monday 9-1-14

Monday 9-1-14

TODAY @ 9AM -5PM — Come down to RCF1 to throw down with or watch Team Reebok North and Team Reebok East!!! *Click on this link to sign up for The CrossFit Team Series!!!  Box Closed – Come watch or throw down with the best! Suggested WODS from The CrossFit Team Series Team Series Event 1 For max reps: Male athletes complete as many reps as possible in 12 minutes of: 30 double-unders 15 power snatches (75/55) Then, Female athletes complete as many reps as possible in 12 minutes of: 30 double-unders 15 power snatches Team Series Event 2 For time: Male/Female pair 1 completes: 30 thrusters (M) 30 pull-ups (F) 30 thrusters (F) 30 Pull-ups (M) 20 thrusters (M) 20 pull-ups (F) 20 thrusters (F) 20 pull-ups (M) 10 thrusters (M) 10 pull-ups (F) 10 thrusters (F) 10 pull-ups (M) Then, Male/Female pair 2 completes: 30 thrusters (F) 30 pull-ups (M) 30 thrusters (M) 30 pull-ups (F) 20 thrusters (F) 20 pull-ups (M) 20 thrusters (M) 20 pull-ups (F) 10 thrusters (F) 10 pull-ups (M) 10 thrusters (M) 10 pull-ups (F) Thruster weight :95/65 Team Series Event 3 The third event of the CrossFit Team Series is a 3-rep-max front squat. You have 10 minutes for each team member to establish a 3-rep-max front squat. Team Series Event 4 Each athlete performs as a relay: 30-calorie row 30 burpees| 30 hang cleans (135/95)  ...
Sunday 8-31-14

Sunday 8-31-14

**This Monday, September 1st, 9AM -5PM — Come down to RCF1 to throw down with or watch Team Reebok North and Team Reebok East!!! *Click on this link to sign up for The CrossFit Team Series!!!  Box Closed – Have a fun and safe Labor Day Weekend! Rest Day – Enjoy what’s left of...
Saturday 8-30-14

Saturday 8-30-14

**This Monday, September 1st, 9AM -5PM — Come down to RCF1 to throw down with or watch Team Reebok North and Team Reebok East!!! *Click on this link to sign up for The CrossFit Team Series!!!  Box Closed – Have a fun and safe Labor Day Weekend! Active Recovery – Run, Bike, Swim, or Row for 20 Minutes...
Friday 8-29-14

Friday 8-29-14

***Track WOD outside on FRIDAY! It’s tan time before the weekend!!! **This Monday, September 1st, 9AM -5PM — Come down to RCF1 to throw down with or watch Team Reebok North and Team Reebok East!!! *Click on this link to sign up for The CrossFit Team Series!!!  Warm Up: Team Warm Up Skill: Team Strategy WOD: “Team series WOD #1” As Many Rounds As Possible in 24 Minutes of: 30 Double Unders 15 Snatches (75/55) *In teams of  4 people – first pair works the first 12 minutes, second pair the second 12. One partner works and one rests alternating rounds between teammates until 12 minutes is up. Score is total reps. After Bash: Kickball!! ONE Nation Competitors: 3 Rounds For Quality: 10 Burpee Pull-Overs 10 Strict Toes to Bar 10m Handstand Walk Travel WOD: 5 Rounds: 10 One Armed Power Snatches (alternating) 15 Tuck Jumps Rest :90 seconds in between rounds...
Thursday 8-28-14

Thursday 8-28-14

***Track WOD outside this week is on FRIDAY! It’s tan time before the weekend!!! **This Monday, September 1st, 9AM -5PM — Come down to RCF1 to throw down with or watch Team Reebok North and Team Reebok East!!! *Click on this link to sign up for The CrossFit Team Series!!!  Warm Up: Coach’s Choice Skill: Rope Climb WOD: In teams of 2:3 Rounds For Time:20 Bodyweight Clean & Jerks6 Rope climbs After Bash: Accumulate 2:00 under 110% of 1RM back squat ONE Nation Competitors: RCF1 WOD with (225/155) for weights and legless rope climbs Travel WOD: 3 Rounds For Time: 20 Dumbbell Clean and Jerks 20 One Arm Dumbbell Rows (10/arm)...