Pre WOD Strict press 5 x 5 Workout of the Day 5 rounds 3:00 20 wall ball shots (#20/#14)(10’/9′) 15 kettlebell swings (32kg/24kg) AMRAP burpees *score total burpees Read More
Workout of the Day Complete 2 rounds with a partner for time and max reps P1: 200 meter run P2: AMRAP -Sandbag pushup/pull through (#70/#55) -SB step ups (24″/20″) -SB high pulls -SB burpees -SB shoulder to shoulder -SB front squat -SB bear crawl Each partner alternates running interval with sandbag movements Total time in...Read More
Workout of the Day “JBo” 28 minutes as many rounds as possible 9 overhead squats (#115/#75) 1 legless rope climb from seated 12 bench press (#115/#75)Read More
RFCF members, please join us Fri Nov 30th from 7-9pm for a holiday party at Woody Creek Distillers (right next door to the gym). Feel free to bring an appetizer to share. There is a sign up poster at the gym if you want to see what others are bringing. WCD will provide drink specials...Read More
Pre WOD Kettlebell strength complex 5 rounds, not for time 3 KB push press 6 KB squat cleans 9 KB bent over rows 12 KB pushups Workout of the Day In 12 minutes, climb as far up ladder as possible 10 double unders / 3 burpees 20 double unders / 6 burpees 30 double unders...Read More
Workout of the Day 3 X 3:00 rounds of… 2 rounds of 8 power snatch (#95/#65) / 8 toes to bar Max cal Assault bike in remaining time Rest 1:00 between rounds 1 & 2, and 2 & 3 Rest 3:00 after round 3, then… 3 X 3:00 2 rounds of 8 push press (#95/#65)...Read More
Pre WOD Bring Sally Up Workout of the Day 5:00 as many rounds as possible with partner A) P1: 10/8 cal row P2: Front plank hold B) P1: 10/8 cal bike P2: wall sit 3:00 rest 5:00 AMRAP A) P1: 50 double unders P2: chin over bar hold B) P1: 20 walking lunge steps P2:...Read More
Pre WOD Every minute on the minute for 16 minutes 1st min: 1 strict pullup every :05 (10 reps) 2nd min: rest 3rd min: 1 ring dip every :05 4th min: rest *all reps done without coming off bar or rings during each interval Workout of the Day 3 rounds for time 30 deadlifts (#135/#95)...Read More
Pre WOD 5 rounds not for time 14 (7R/7L) half kneeling bottoms up kettlebell press 10-15 GHD situps Workout of the Day 5 rounds 2:00 200/150 meter row AMRAP double kettlebell front squat (24kg/16kg) 1:00 restRead More
