Tuesday
Pre WOD Dedalift 6 X 3 Workout of the Day 5 rounds for time 15 kettlebell swings (32kg/24kg) 200 meter run
Monday
Workout of the Day Every minute on the minute for 24 minutes 10 push press (#105/#75) 15/12 calorie row 25 squats 50 double unders
Friday
Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 15/12 calories on Assault bike 10 burpees
Thursday
Workout of the Day 3 rounds for time 800 meter run 30 calorie row 30 DB snatches (#50/#35)
Wednesday
Workout of the Day Alternating tabata -Sandbag sumo deadlift high pull (#70/#55) -lateral burpee over SB -SB 1 leg romanian deadlift -SB plank pull through/pushup
Jump N Rope Double Under Seminar
RFCF members, if you don’t have double unders or if you want to improve or become more efficient with your double unders you need to... Read More
Tuesday
Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 15 V-ups