Team WOD

Wednesday 2011 08 31

Skill:
Squat Cleans:
40% x 5
50% x 5
60% x 5

...WOD (Team of 3)

63 - 45 - 27

Floor DB presses (50?35)
1 DB Swing (50/35)
30 m Sprint (100 ea athlete)

For time.

Tuesday 2011 08 30

Skill:
Snatch Balance
1-1-1-1-1

WOD:
10 minute AMRAP:

5 pistols each leg
5 burpees
5 pull ups
15 elevated push up

Monday 2011 08 29

Strength
Deadlifts
40% x5
50% x5
60% x5

WOD
45s - 30s - 25s
5s of rest between sets

Shoulder to Overhead (155/115)
Box jumps (24/20)
Deadlifts (155/115)

Max reps.

45s of S2O, 5s rest, 45s of box jumps, 5s rest, 45s DL, 5s rest, 30s S2O, etc.
Count your total reps in each respective category.

Friday 2011 08 26

Skill: Back Squat
75% x 5
85% x 3
95% x 1

WOD:
50-40-30-20-10

Wall ball shots (20/14)
Double Unders

Thursday 2011 08 25

Skill:
Shoulder Press
75% x 5
85% x 3
95% x 1

WOD:
3 Power Cleans (Max effort)
40 yard Sprint
 8 Rounds/Time

Wednesday 2011 08 24

WOD:

5 Right arm Thruster (50/35)
5 Left arm Thruster (50/35)
5 Pull ups

9 Minute AMRAP

Tuesday 2011 08 23

Skill
Squat cleans:
75% x 5
85% x 3
95%x 1+

WOD
3 rds of ....

15 Hang cleans (135/95)
15 burpees

For time.

Back to School

Monday 2011 08 22

Skill

Deadlifts
75% x 5
85% x 3
95% x 1+

WOD
3 rds of..

400 m run
30 KBS (70/50)
30 Push ups hands release

For time.

Friday 2011 08

WOD:

800 meter run
Then.... 6 min AMRAP of:

3 Burpees
5 Box Jumps (24/20)
7 Wall Ball Shots(20/14)
9 Squat Jumps

Followed by 400 meter run at the end.

Team 3

Thursday 2011 08 18

WOD:

Team- 3
Max Tire Flip
100 meters Farmers walk (50/35)

3 Rounds

Wednesday 2011 08 17

Skill

Squat cleans 70% x 3
80% x 3
90% x 3

WOD
500 m run
25 OHS (75/45)
25 SDHP (75/45)
250 m run
15 Power snatches (75/45)
15 Back squats (75/45)
500 m run
5 Ring Dips
5 HSPU

For time.

Heavy

Tuesday 2011 08 16

WOD:

5 Clean and Jerks (155/105)
10 Toes to Bar
15 Pull ups

5 Rounds

Swimming Time

Monday 2011 08 16

SkillDeadlifts: 70% x 3, 80% x 3, and 90% x 3+

...WOD
As Many Rounds As Possible in 10 minutes of..

150 m sprint
50 m KB walking swing (35/20)
25 KB thrusters (35/20)

We started our new RCF Endurance program at the swimming pool. Classes will take place, M/W/F at 530 am at the Mission Eagles HS. Pool. Any RCF athlete is welcome to come and get a good endurance WOD in the pool.


Warm up:
200 m swim

...WOD
4 rds of

50 m free style
10 push ups hand release
20 air squats

For time.

Good first day WOD. We had quite a few athletes show up. We found out a little about our Anaerobic Endurance.

No better place to train than at RCF. Let's do this. Let's get crazy..

Wallball shots and burpees

Thursday 2011 08 11

Skill:
Shoulder Press
65% x 5
75% x 5
85% x 5

WOD:
As many rounds as possible for 1 minute of the following followed by 1 minute rest:
10 Wallball Shots, 1 Burpee
8 Wallball Shots, 2 Burpees
6 Wallball Shots, 3 Burpees
4 Wallball Shots, 4 Burpees
2 Wallball Shots, 5 Burpees

Thrusters

Wednesday 2011 08 10

Skill:
Squat Cleans:
65% x 5
75% x 5
85% x 5

WOD:
3 rounds of
10 Single arm dumbbell/kettlebell Thrusters (50/35)
20 Box Jumps (24/20)
10 Single arm dumbbell/Kettlebell Swings (50/35)

Time

Testing the Run

Tuesday 2011 08 09

WOD:
Beginners:
1 mile Run
50 Sit ups
50 Push up Hand Release
Time

Intermediate:
2 mile run
25 Knees to elbows
25 Push up Hand Release
Time

Advanced:
5K
Time

Wide up Deadlift

Monday 2011 08 08

Skill:Deadlifts
65% x 5
75% x 5
85% x 5

WOD
10 min AMRAP

10 Wide grip DL (155/105)
15 KB swings (50/35)

Lunges

Friday 2011 08 05

Skill:
Handstand hold
Tabata 20:10

WOD:
10 rounds of:

10 Lunges with plate overhead (45/25)
10 Push Press (45/25)

(Plate cannot touch the floor or feet, penalty for doing so is 10 Thrusters before continuing WOD.)

Paleo Challenge Benchmark

Thursday 2011 08 04

WODs:

FOR PERFORMANCE
1 mile run
10 DL (185/115)
30 Sit ups
10 Wall balls
15 box jumps (24/20)
25 push ups hand release

For time.

FOR WEIGHT LOSS
400 m run
30 squats
30 sit ups
30 push ups hand release
30 step ups (24/20)
30 SDHP (30/20)
Time

Suicidal Dog

Wednesday 2011 08 03

HAPPY BIRTHDAY COACH DOG!!!!!!!!!!!!!

WOD:
"SUICIDAL DOG"
20 Squat Clean Thruster (165/115)
20 Handstand Push ups
20 KB Swings (70/50)
20 Squat Box Jumps (24/20)
20 Toes to Bar
20 WBS (20/14)
20 Burpees
20 Squat Clean Thruster (165/115)

Do 3 Wall Walks after each movement and finish with 3 wall walks.

For Time

Team WOD

Tuesday 2011 08 02

WOD

Team WOD

#1. 3 min AMRAP of :
6 Deadlifts (225/115)
6 KB Swings (70/50)

#2.  2 Rounds of 200 m Run. One round with 40lb vest and sandbag (40/60) and one round with vest only

#3. 3 rounds of :
5 Burpees
10 OHS (115/75)
5 Clean and Jerk (115/75)

#4. 3 min AMRAP of 
Max WBS (20/14)    (3 different people per team with 1 minute each)

#5. Max Box Jump(24/20)
100m Tire Pull

#6. Complete as a team:
500 single Jump Rope
100 SDLHP (45/35)
100 Burpees

Time.

Burpee Pull up

Monday 2011 08 01

Skill:
OHS 3-3-3
FS 3-3-3

WOD (Courtesy of Unified Crossfit)

21-18-15-12-9-6-3 Pull ups
3-6-9-12-15-18-21 Burpees

** Do 21 pull ups and 3 burpees, then 18 pull ups and 6 burpees, continue this pattern till you finish with 3 pull ups and 21 burpees

For time...