WODs

WOD, Workout of the Day.

Friday 3-21-14

Posted by on Mar 20, 2014 in WODs | 6 comments

Friday 3-21-14

WOD:

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

read more

Thursday 3-19-14

Posted by on Mar 19, 2014 in WODs | 6 comments

Thursday 3-19-14

WOD:

Pre-Game | Open Gym – 3 Options

read more

Wednesday 3-19-14

Posted by on Mar 18, 2014 in WODs | 3 comments

Wednesday 3-19-14

WOD:

Teams of 3
Row 1200 (switch every 200)
100 SDHP (75,55)
100 Thrusters (75,55)
100 Plate Ground to Over Head (45)
Row 1200 (switch every 200)

read more

Tuesday 3-18-14

Posted by on Mar 17, 2014 in WODs | 4 comments

Tuesday 3-18-14

WOD:

5 rounds for time of:
Run 800 meters
25 burpees

read more

Monday 3-17-14

Posted by on Mar 16, 2014 in WODs | 10 comments

Monday 3-17-14

WOD:

As Many Reps As Possible in 10 Minutes of:
10 Push Press (115,75)
10 Toe to Bar
10 Ring Dip

read more

Sunday 3-16-14

Posted by on Mar 15, 2014 in WODs | 8 comments

Sunday 3-16-14

Box Closed Rest Day – Perform one random act of kindness New Classes at RCF1! Details here…...

read more

Saturday 3-15-14

Posted by on Mar 14, 2014 in WODs | 13 comments

Saturday 3-15-14

Box Closed  Active Recovery – Run, Bike or Swim for 20 mins; Stretch for 20 mins New Classes at RCF1! Details here…...

read more

Friday 3-14-14

Posted by on Mar 13, 2014 in WODs | 6 comments

Friday 3-14-14

WOD:

Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

read more

Thursday 3-13-14

Posted by on Mar 12, 2014 in WODs | 1 comment

Thursday 3-13-14

WOD:

Pre-Game | Open Gym

Pre-Game
3 Rounds, Not for Time:
2 Muscle Ups
4 Burpee Box Jumps (24,20)
6 Clean & Jerk (95,65)
8 OHS (95,65)
10 Cals on Rower
Rest 3:00

read more

Wednesday 3-12-14

Posted by on Mar 11, 2014 in WODs | 0 comments

Wednesday 3-12-14

WOD:

In Teams of 2, For Time:

1.5 mile Run, alternating every 200m
800m Plate Run (45/25, as a team)
400m Barbell Walk (135/95, as a team)
60 Clean & Jerk (135,95, alternating every 3 reps)

read more
Links:Longchamp Pas Chercheap beats by dreGiuseppe Zanotti HommeCheap Beats by Dre