WODs

Saturday 11-15-14

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Saturday 11-15-14

RCF1 is closed today due to a CrossFit Level 1 Seminar

Active Recovery – Run, Bike, Row, or Swim for 20 Minutes

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Friday 11-14-14

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Friday 11-14-14

WOD:

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 Squats
Run 400 meters
50 sit-ups
Run 400 meters
50 Squats

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Thursday 11-13-14

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Thursday 11-13-14

WOD:

For time:
15-12-9-6-3
Power Clean @ 135/95-lbs.
Bar-facing Burpee

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Wednesday 11-12-14

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Wednesday 11-12-14

WOD:

Deadlift
5-5-5-5-5

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Tuesday 11-11-14

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Tuesday 11-11-14

WOD:

“SQT”
Three rounds for time:
10x Ground-to-overhead @ 95/65-lbs.
200-yard Shuttle Sprint (50 yards, down-and-back twice)

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Monday 11-10-14

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Monday 11-10-14

WOD:

Partner Chipper
For Time:
100 Wall Balls (20/14)
80 Pull-Ups
60 Shoulder to Overhead (135/95)
40 Cal Row (switch every 10 Cals)
20 Muscle Ups

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