Category

2019
Pre WOD 5 rounds, not for time 10 tall muscle snatch 10 1 leg double kettlebell romanian deadlift (alternate legs) Workout of the Day “Elizabeth” For time 21-15-9 Power clean (#135/#95) Ring dip
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Workout of the Day 15 minutes as many rounds as possible 15 wall ball shots 15 pullups Post WOD 3 rounds 1:00 front plank :30 R side plank :30 L side plank :30 L-sit :30 hollow rocks 2:00 rest
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Workout of the Day Every 2:30 for 10 rounds 3 power cleans (#185/#125) 15 pushups 100 meter farmers carry (#50/#35)                                                                       ...
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Workout of the Day For time 25 thrusters (#95/#65) 400 meter run 25 pullups 400 meter run 25 thrusters Post WOD 40 barbell rollouts
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Pre WOD Bench press 4 X 10 Workout of the Day 6:00 as many rounds as possible 5 deadlift (#275/#195) 10 lateral over the bar burpees 3:00 rest 6:00 as many rounds as possible 5 devil press (#50/#35) 50 double unders        
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Workkout of the Day Every 5 minutes on the minute for 25 minutes 30 squats 20/15 calorie row 7 power snatches (#115/#85) *post time of slowest round
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Pre WOD 50 strict pullups *every break do 5 ring dips 7:00 time cap Workout of the Day 18:00 as many rounds as possible 60/40 calorie Assault bike, then… 3 wall ball shots (#20/#14) 3 burpees 6 WB shots 6 burpees, 9/9, 12/12, etc…..
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Workout of the Day “Fireworks” With a partner for time 800 run, then….. 7 rds 8 burpee pullups 17 wall ball shots (#20/#14) Then… 800 meter run 76 kettlebell swings (24kg/16kg)
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Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  
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RFCF will be closed Thursday July 4th and Friday July 5th   Back to normal schedule Saturday July 6th at 9am
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