Pre WOD Back Squat5-5-5-3-3-3 Workout of the Day 5/28/2015 9 minutes as many rounds as possible 3 power cleans (#135/#85) 3 ring dips 6 PC’s 6 RD’s 9/9, 12/12, etc…….Read More
Pre WOD 1 Arm Kettlebell Row1 Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break...Read More
Workout of the Day 5/27/2015 For time 1000 meter row 40 wall ball shots (#20/#14)(10’/9′) 20 burpees 750 meter row 30 wall ball shots 15 burpees 500 meter row 20 wall ball shots 10 burpees 250 meter row 10 wall ball shots 5 burpes Post WOD 4 rounds ME time static hold on GHD face...Read More
Pre WOD 5 rounds for quality Weighted Good Morning10 reps Hollow Rocks20 reps Workout of the Day 5/26/2015 Every three minutes for 18 minutes complete.. 1st minute- 5 strict press (AHAP) 2nd minutes- 10 kettlebell swings (32kg/24kg) 3rd minute- 30 double undersRead More
Workout of the Day 5/23/2015 With a partner, complete for time.. 1000 meter row while teammate holds the top of dead lift position (#135/#85) 100 box jumps while partner holds bumper plate overhead (#45/#25) 100 wall ball shots while partner holds ring support position 1000 meter row while teammate holds the top of dead lift...Read More
There will only be one workout on Monday, May 25th at 9 am. We will be doing the annual Memorial Day classic workout “Murph” This year our workout will be open to any non RFCF members as well for a drop in fee of $15, all of which will be donated to The Hero’s Project. There...Read More
Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 5 22/2015 10 minutes as many rounds as possible 10 wall ball shots (#20/#14) 100 meter run with med ball 10 box jumps (24″/20″) Post WOD Accumulate 3:00 in L-sit positionRead More
