Monday 2012 10 01

Skill:
OHS 5x3

WOD

"Helen"

400 meter Run
21 KB Swings (55/35)
12 Pull Ups

3 Rounds for Time

Friday 2012 09 28


WOD:

"Jacobs Ladder with a Twist"

10-1

Burpees
Bear Crawl
Push ups H/R

Wednesday 2012 09 26

WOD:
9 Rounds of:

26 Stationary Lunges with Plate Over Head (45/25)
200 m Run with Plate
13 Burpees unto plate.


For Time

Tuesday 2012 09 25

Skill: 
FS 3x5

WOD:

Team of 2

DL (225/155)
KBS (70/55)


3/3/6/6/9/9/12/12/15/15/18/18....etc with 15 min cut off time!

Monday 2012 09 24

Skill: 
3x3 Hang Power Snatch
3x3 Push Press

WOD:
3 Rounds:

15 Power Snatch (135/95)
15 Box Jumps (30/24)
30 Pull ups

For Time

Wednesday 2012 09 19

Skill: OHS 3x5

WOD:
5 Rounds:

15 KBS (70/50)
10 Box Jumps (30/24)
9 Burpees


For Time

Tuesday 2012 09 18

Skill:
Tabata L-Sit Hold
Plank Hold

WOD:
12 Min AMRAP

14 Push ups Hand Release
12 Jumping Air Squats
10 KB Sit ups (35/20)

Monday 2012 09 17

Skill: 5x3 Shoulder Press

WOD:
800m Run
11 Clean and Jerks (135/95)
400m Run
21 Clean and Jerks (135/95)
200m Run
11 Clean and Jerks (135/95)

For Time

Thursday 2012 09 13

Skill:
3x10 Pistols

WOD:
"Annie"
50-40-30-20-10

Double Unders
Sit UPs


Rest 2 min then do....

3 rounds of "Nicole"

400 m Run
Max Reps Pull ups

For time and Reps

Wednesday 2012 09 12

Skill: BS 3x5

WOD:

7 min AMRAP

200 m Run
20 OHS (95/65)

Tuesday 2012 09 11

WOD
"9/11 In Memory of":

Team of 2:

1000 Single unders (as a team)

....then (1 athlete working per team must complete the following exercises unbroken 11 reps for each)

11 DL (225/155)
11 Chest to Bar Pull ups
11 Burpee Box Jump (30/24)
11 DB Thrusters (50/35)
11 KB Swings (70/50)
11 Back Squats (135/95)
11 HSPU
11 Burpee Toes to Bar
11 Squat Cleans (135/95)

then....
1001 Single Unders (as a team)


For Time

Monday 2012 09 10

Skill:
Push Press 3x3
Tabata Sit ups 20:10x8

WOD:

3 Rounds of each

45s Front Squats (95/65) Max reps
45s Single DB Snatch(50/30) Max reps
45s WBS (20/14) Max reps

15s Rest between rounds

Wednesday 2012 09 05

Skill: Squat clean 5x3

WOD:

Without Letting go of the bar, perform:

5 DL (155/115)
5 HPCL
5 FS

10 min AMRAP

Tuesday 2012 09 04

WOD:
4 Rounds of :
400 meter Run
30 KBS (55/35)
60 Push ups H/R

For Time

LABOR DAY WEEKEND SCHEDULE

BOX WILL BE CLOSED FOR THE REMAINDER OF THE WEEKEND UNTIL MONDAY, SEPTEMBER 3, DUE TO THE TEAM BEACH CHALLENGE AT SOUTH PADRE ISLAND.

CLASSES WILL RESUME ON TUESDAY MORNING, SEPTEMBER 4.

Thursday 2012 08 30

Skill: DL 3x10

WOD: 
21-15-9

Burpees
HSPU
DL (185/125)

Wednesday 2012 08 29

Skill: 3x10 Kipping Pull ups (Work on Technique)
Skill: 3x100meter Sprints

WOD:

3 Rounds of:

15 OHS (135/95)
30 DU's
15 Pull Ups
30 WBS (20/14)

Tuesday 2012 08 28

Skill:
FS 3x5

WOD: Team of 2

200 Air Squats
300 meter Run
100 Push ups Hand Release
300 meter Run
200 Sit ups
50 Burpees

Completed as a team for Time.

Monday 2012 08 27

Skill:
3x3 Hang Power Clean
Clean and Jerk

WOD:
Clean and Jerk (155/105)
Dips

10-9-8-7-6-5-4-3-2-1

For Time

Friday 2012 08 24

Skill:
BS 5x5
Hanging L-Sit Holds


WOD:
30 Bear Complex with 3 burpees every minute on the minute for Time. (155/105)

Thursday 2012 08 23

Skill:
DL 5x5
PP 5x5


WOD:

15 DL (185/115)
15 HSPU
200 meter Run
15 DL
30 Alternating Jumping Lunges
200 meter Run
15 DL
60 Dips
200 meter Run
15 DL
90 Air Squats
200 meter Run

For Time

Wednesday 2012 08 22

Skill:
Tabata T2B or K2E
1 Mile Run


WOD:

50 KBS (70/55)
50 Box Jumps (24/20)
50 Push ups H/R

For Time

Tuesday 2012 08 21

Skill:
3x3 PCL
2x10 Pull ups and Chin Ups


WOD:
5 Rounds of:
15 PCL (135/95)
200 meter Run

Monday 2012 08 20

Skill: FS 3x5

WOD:

"Cindy"

20 minute AMRAP
5 Pull ups
10 Push ups
15 Air Squats

Friday 2012 08 17

Skill: 3x2 OHS

WOD:
50 FS (155/105)
50 burpees

For time

Thursday 2012 08 16

Skill:
Tabata 20:10x8
HSH
Bottom to Bottom Squat
Plank


WOD:

15 min AMRAP
7 KBS (70/55)
5 HSPU
300 meter Run
7 KB SDLHP (70/55)

Wednesday 2012 08 15

Skill:
5x5 Thrusters

WOD:

"Fran"

21-15-9

Thrusters (95/65)
Pull Ups

Tuesday 2012 08 14

Skill:
5x5 DL
3x10 Pistols

WOD:
7 min AMRAP
5 DL (245/185)
5 T2B
10 Lateral Bar Jumps

Monday 2012 08 13

WOD:

1 mile Run
21 Clean and Jerks (135/95)
15 Push Press (135/95)
9 Man Makers (50/35)
100 Wall Ball Shots (20/14)

For Time

Friday 2012 08 10

WOD
Team of 3
200 BJ (24/20)
400 sit-ups
200 WBS (20/14)

Each round will consist of 1:30 of work, followed immediately by 30-s of burpees.

Team will work at the same time for a minute and thirty seconds, each doing a different movement (one will do BJ, one will do sit-ups, and one will do WBS). After the minute and thirty seconds are up, everyone will do burpees for thirty seconds. After the burpees, members will rotate on the movements. Do another 1:30 of work, 30-s of burpees, rotate, 1:30 of work, 30-s of burpees, rotate, etc etc.

Time stops when all reps have been completed.

Thursday 2012 08 09

Skill
5 x 5 Thrusters

WOD
2 rounds of...

800-m run
40 G2OH with plate (45/35)

For Time

Wednesday 2012 08 08

Skill 1: Tabata pull-ups
Skill 2: 3 x 5 BS

WOD
4 rounds of...

10 chin-ups
20 dips
40 back extensions
80 air squats

For Time

Monday 2012 08 06

Skill
3 x 5 OHS

WOD
9-15-21

OHS (95/65)
burpees
100-m sprint

For Time

Friday 2012 08 03

Skill
3 x 5 PCL
3 x 3 DL

WOD
(team of 5)

9-min AMRAP of....

200-m row
Max DL (135/95)
Max PCL (95/65)
Max pull-ups
Max BJ (24/20)

Thursday 2012 08 02

Skill:
3x3 PJ
3x10 HSPU or 3x30 HSA

WOD:
30 manmakers (35?20)
30 burpees
600-m run

For time

Wednesday 2012 08 01

Skill:
5x5 PS
3 x 400-m sprints (rest 90s between each sprint)

WOD:
(Team of 2)
Max WBS (20/14)
50-ft overhead walking lunges with plate (45/35)
50-ft sprint with plate (45/35)

For time

Tuesday 2012 07 31

Skill: 5x5 Power Snatch

WOD:
15 Power Snatch (85/55)
30 Double Unders
15 Thrusters (85/55)

15 min AMRAP

Monday 2012 07 30

Skill: Push Press 3x3

WOD:
10 Push Press (135/95)
15 Kettlebell Swings(70/55)
10 Jumping Squats
200 meter Run

3 Rounds for Time.

Tuesday 2012 07 24

Skill: 5x200m Runs
45 sec. Rest between runs

WOD:
(Team of 4)

Deadlift Bar Hold (225/155)
5 Tire Flips
10 Pull Ups after every round per athlete

15 min AMRAP

Monday 2012 07 23

Skill: 3x3
OHS
Thrusters

WOD:
5 Rounds of:

5 Thrusters (155/105)
30 Push Ups Hand Release

Thursday 2012 07 19


Skill:
30 Toes To Bar
30 Pistols
30 HSPU

WOD:
Every minute on the minute for 10 minutes do:
9 KBS (70/55)
3 HSPU

Wednesday 2012 07 18

Skill:
3x3 Floor Press and Shoulder Press

WOD:
800 meter Run
80 Double Unders
600 meter Run
60 Air Squats
400 meter Run
40 Hand Release Push Ups

For Time

Tuesday 2012 07 17


Skill:
10 min Muscle up work or pull up work
5 min Double Unders

WOD:
3 rounds of:
24 ft Bear Crawl/Broad Jump
24 Thrusters (35/20)
24 Box Jumps (24/20)

For Time

Monday 2012 07 16


Skill:
Max Out DL 3 attempts
Tabata Ball Slams or KBS


WOD
8 min AMRAP

3 PCL (185/125)
5 Strict Pull Ups
3 Lateral Burpees

Thursday 2012 07 12

Skill: Max Out Power Snatch

WOD:

15 min AMRAP of:
10 Hang Power Cleans(115/85)
10 Push Press (115/85)
10 Back Squats (115/85)
10 Power Snatches (115/85)

Wednesday, 2012 07 11


Skill:
Tabata Ring L-sit hold

WOD:

50 WBS (20/14)
200 m Run
40 MB Slams (20/14)
200 m Run
30 MB Squat Cleans (20/14)
200 m Run
20 MB Sit ups (20/14)
200 m Run
10 Burpee Pull ups


For Time

Tuesday 2012 07 10


Skill: Max Out Hang Power Cleans 3 attempts


WOD: 
3 Rounds of:
20 KBS (70/55)
20 T2B
20 KB SDLHP (70/55)

Monday 2012 07 09


Skill: Max out Thruster 3 Attempts

WOD

Tabata 20:10x8

Thrusters(75/55)
Box Jumps (24/20)
OHS (75/55)
Double Unders

Friday 2012 07 06


Skill:
Tabata Handstand Hold
20:10x8

WOD:

21-15-9

DL (225/155)
Burpees
Sit Ups

Thursday 2012 07 06


Skill: Max Out Clean & Jerk

WOD:
50-40-30-20-10

Double Unders
Plate over head lunges (45/25)

To Hell and Back

Wednesday 2012 07 04



WOD:

"To Hell and Back"

"McGhee"
10 min AMRAP
5 DL (275/155)
13 Push ups
9 Box Jumps(24/20)

"Danny"
10 min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pull ups

"Hansen"
1 Round of:
30 KBS (70/55)
30 Burpees
30 Sit ups

"Mr. Joshua"
1 Round of:
400 m run
30 Sit ups
15 DL (250/135)

"Randy"
25 Power Snatch (75/55)

"Murph"
400 m Run
25 Pull ups
50 Sit ups
75 Air Squats
400 m Run

For Time!

Tuesday 2012 07 03


Skill:
Max Out:
400 m. Sprint: Fastest Time
Push ups H/R- 2 Min.

WOD:
12 min. AMREP

1 Squat Clean Thruster (165/125)
2 Burpees Every Minute on the minute for 12 min

***Penalty: 10 Burpees @ end for each round not complete.***

Monday 2012 07 02

Skill: Max Out Front Squat 3 attempts
Max Out Shoulder Press 3 attempts

WOD:

15 clean & Jerk (135/95)

Then...
5 rounds of:
5 HSPU
10 Pistols
15 Pull ups

Then...
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

For Time!

Friday 2012 06 29


Skill:
Max out Push Press 3 attempts
1.5 mile Run

WOD:

5 min AMREP

Kettlebell Complex

Kettle bell Russian Swing,
KB American Swing,
Power Clean,
Push Press,
Thruster

Thursday 2012 06 28


Skill: Squat Cleans
Over Head Squats 3 Attempts max out.

WOD:

100 SDLHP (45/35)
50 DB Squat Cleans (35/20)
50 WBS (20/14)

For Time

Wednesday 2012 06 27


WOD: 
"Michael"

800 m Run
50 Back Extensions
50 Sit ups
3 Rounds

Tuesday 2012 06 26


Skill: Max out on Back Squats 3 attempts
30 burpees for time

WOD
10 Rounds
10 shoot throughs
15 Push ups H/R
5 Ring Dips
20 Double Unders

Monday 2012 06 25


Skill: Find your 1 RM in 3 attempts of DL and SP

WOD:

7 min AMRAP

5 DL (185/145)
10 Box Jumps (30/24)

Friday 2012 06 22


Skill: DL 321
3-3-2-2-1-1-1

WOD: 

21-18-15-12-10-8-6-4-2

DL (155/115)
Plate Over Head Stationary Lunges (45/25)

Thursday 2012 06 21


Skill: 321 Front Squat
3x5 each leg Pistol


WOD:

9 min. AMRAP

5 OHS (155/115)
15 T2B
30 Elevated Push Ups
50 meter Over head DB Walk(50/35)

Wednesday 2012 06 20


Skill: Tabata L-sit Hold

WOD:

800 m. Run
100 ft Bear Crawl
40 db/kb Thrusters (35/20)
100 ft Bear Crawl
40 Pull Ups
100 ft Bear Crawl
40 1-DB Snatch (35/20)
100 ft Bear Crawl
400 m. Run

For Time

Tuesday 2012 06 19


Strength: 321 Push Press

WOD:
3 rounds/ 1 minute per movement/ with 1 minute rest per round

Box Jumps(24/20)
Push ups Hand Release
Flutter Kicks
KB Sumo deadlift high pull (70/55)

Monday 2012 06 18



Today we start the week at our new and improved location: 
1509 San Patricia,
Pharr, TX 78577

WOD:
Teams of 2

30 Min. AMRAP of:

400 m. Run
Max DL at (135/95)
Max KBS (70/55)
Max Burpees
Max Power Cleans (135/95)

Luis Just Got Barked On

Wednesday 2012 06 06


Skill: No Skill


WOD:

Happy Birthday Luis Galvan From Dog!!!

600 meter Run with DB (50/35)
Then.... 6 rounds of:

19 1-arm db Thruster (50/35)
6 Burpee box Jump (30/24)
9 DB Manmaker Snatch (50/35)


Then finish with:
430 Flutter kicks with DB (50/35)

Tuesday 2012 06 05


Skill: Tabata Handstand Hold

WOD:
800 meter Run
200 Back Squats (75/45)

For Time

Monday 2012 06 04

Skill:
DL 3-3-3-3-3

WOD:

"D.T."

5 Rounds

DL (155/105)
Hang Power Clean (155/105)
Push Press (155/105)

Thursday 2012 05 31


Skill: 321
Push Press

WOD:


3 Rounds of:
400 meter Run
50 Ground to Over head with Plate (45/25)

Wednesday 2012 05 30


Skill:
Kipping Pull ups


WOD:
21-15-9
Thrusters (75/55)
Push Ups H/R
Toes To Bar

Tuesday 2012 05 29


Skill: 321
Push Press
Front Squat

WOD
8 minute AMRAP

8 DL (225/115)
8 Burpee Box Jump (24/30)
8 KBS (55/35)

Monday 2012 05 28


Skill: No Skill

Memorial Day WOD:
"MURPH"

1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run

Friday 2012 05 25


Skill: Hang Squat Clean
3 Rounds Max Reps.
Use your 60%, 70%, 80% of your 1RM

WOD:

Team s of 2:

10 Minute AMRAP

20 Power Cleans (135/85)
20 Pull Ups

Thursday 2012 05 24


No Skill


WOD:

Team of 4
1000 m Buddy Run
400 m Buddy Carry
200 m Bear Crawl
100 m Tire Flip


20 minute cut off time
3 burpees penalty for evrey minute after the cut off time

Wednesday 2012 05 23


Skill: M3 Pick any 3 of your movements in the minute markers different from the last set.

WOD:
Teams of 3
Complete the following:
500 single unders
400 Air Squats
300 Sit ups

8 Min. Cut off Time

(2WBS (20/14) for every rep not completed)

Tuesday 2012 05 22


Skill: 321 Thruster

WOD:
Teams of 3
21 Rounds of :

5 DL(135/95)
5 Push Press(135/95)
15 H/R Push ups

Monday 2012 05 21

Skill: M3
Pick 3 of your movements for M3

WOD:

Teams of 2
15 Min AMRAP

200 meter Run
10 KBS (70/50)
5 Box Jumps (30/24)

Thursday 2012 05 17


Skill
Minute Markers Retesting
Squat Cleans
Sit-ups
Clean & Jerks
Burpees

WOD
200 KBS (70/55)
*every 3 minutes, perform 10 SDHP*

For Time

Wednesday 2012 05 16


Skill
Minute Markers Re-Testing
DU/SU
SDHP (w/the bar)
PC

WOD
As a Team of 3, Complete...

9-minute AMRAP of...
150 WBS (20/14)
150 DL (225/155)
90 burpees

*PENALTY: every rep that is not completed will equal to 1 wall walk*

Tuesday 2012 05 15


Skill
Minute Markers Retesting

WOD
1-mile run
200-m DB walking lunges (50/35)

For Time

Monday 2012 05 14


Skill
MM Re-testing
Series 1: Air squats, PUHR, DL, DB thrusters

WOD
5 Rounds of...
9 deadlifts (135/95)
6 hang power snatch (135/95)
3 OHS (135/95)

For Time

Thursday 2012 05 10

Skill
M4: air squats, burpees, HSPU, and DB thrusters

WOD
400-m sprint x3 (45 seconds of rest in between)
Rest 2 minutes, then...
3 rounds of Power cleans (135/95)
*40 seconds on/15 seconds off*
Rest 2 minutes, then...
800-m run

For Time

Wednesday 2012 05 09

Strength
321 HPS

WOD
200 single unders
30 WBS (20/14)

**every 2 minutes, do 5 burpees**

For Time

Tuesday 2012 05 08 


Strength
312 Squat Clean and Push Jerk

WOD
9 minute AMRAP of...

200-m run
5 deadlifts (315/205)
7 box jumps (24/20)

Monday 2012 05 07


Skill
M3

WOD
10 rounds of...

100-m sprint
10 burps
20 squat jumps

For Time

Friday 2012 05 04

Skill
M3: Pull-ups, power cleans, KBS

WOD

1-mile run

30 burpees

Rest 3 minutes

800-m run

15 burpees

For Time

Ranger Kay's Birthday WOD

Thursday 2012 04 03


No Skill


Kay's Birthday WOD
(team of 2)
5 rounds of:
2 DL (345/255)
19 weighted lunges w/DB in FS position (50/35)
8 wall walks
8 tire flips


24 Minute Time Cap

Wednesday 2012 05 02


Skill
321 Push Press
3 x 400-m sprints
*Rest two minutes between each sprint.


WOD
6 minute AMRAP
5 DB hang power cleans (50/35)
5 burpee box jumps (24/20)
5 DB thrusters (50/35)

Hero WOD "Joshua"

Tuesday 2012 05 01

No Skill

"Go As Heavy As You Can While Keeping Proper Form. No Bullshitting, Lies, or Cheating. This is a Hero WOD. Do it with Honor"

-that crazy dude at the box

Hero WOD: "Joshua"

5 Rounds of:

400-m run

30 GHD sit-ups (use a box)

15 DL (250/165)

For Time

Coach Miguel is back!!!.....crap...

Monday 2012 04 30

Skill

OHS 321

WOD

3 rounds of

25 burpees

25 pull-ups

25 WBS (20/14)

For Time

Tuesday 2012 04 24

Strength:
Back Squat 321

Skill:
M3:
OH
Push Press
PUHR

WOD:
10-min AMRAP
5 front squats (185/125)
10 box jumps (24/20)
15 ring dips

Monday 2012 04 23

Skill:
Muscle-Up Work
Double-Under Work


WOD:
12-min AMRAP
6 wall walks
9 DB thrusters (50/30)
12 sit-ups

Friday 2012 04 20


Skill
Stretch!!


WOD
Team of 3
200 ball slams (20/14)
400-m run (one person at a time)
20 tire flips [as a team] (360/280)
100-m walking lunges each w/MB (20/14)
200 tire jumps
400-m run (one person as time)


For Time

Thursday 2012 04 19

Strength
Front Squat 321

WOD
50 WBS (20/14)
200-m run
50 T2B
200-m run
50 single-arm DB snatches (50/35)
200-m run
50 burpees

For Time

Tuesday 2012 04 17


Strength
Squat clean 321

Skill
5x max reps of strict pull-ups


WOD
8-min AMRAP

9 SDHP (95/65)
12 H/R push-ups
7 push press (95/65)

Monday 2012 04 16


Skill
Coach-led Stretch


WOD
10-9-8-7-6-5-4-3-2-1
thrusters (135/95)
burpees


For Time

Friday 2012 04 13


No Skill


WOD
1-mile run
100 double-unders
800-m run
100 sit-ups
400-m run
100 air squats
200-m run


For Time

Thursday 2012 04 12


Skill
4x 100-m sprint
15-seconds rest between each sprint


WOD
3 rounds of

15 good-mornings (75/45)
30 KBS (50/35)
30 squats
15 elevated push-ups (24/20)

For Time

Tuesday 2012 04 10

Skill: 321 Squat Snatch

WOD:
50 Single Arm G2OH With DB (35/20)
5 Toes To Bar
100 m Run
40 Single Arm G2OH with DB (35/20)
10 Toes To Bar
150 m Run
30 Single ARm G2OH
15 T2B
200 m Run
20 Single Arm G2OH
20 T2B
250 m Run
10 Single Arm G2OH
25 T2B
300 m Run 

For Time

Monday 2012 04 09


Strength: 321 Push Press

Skill: M3 or Testing

DU
WBS
Burpees

WOD:
3 Rounds of:
20 DL (225/155)
30 Box Jumps
400 m Run

Friday 2012 04 06


Skill
8x L-sit hold for 20-seconds
10-seconds of rest in between each L-sit


WOD
3 rounds of

200-m run
150-m farmer's walk
15 burpees
25 DB thrusters (50/35)

For Time

Thursday 2012 04 05


Skill
321 Clean & Jerk



WOD
"Annie"
50-40-30-20-10
double unders
sit-ups

For Time

Jack

Wednesday 2012 04 04

No Skill Today



WOD:

"Jack"

20 Min AMRAP

10 Push Press (115/75)
10 KBS (55/35)
10 Box Jumps (24/20)

Tuesday 2012 04 03


Strength:
DL 321

WOD:
7 Min AMRAP

7 FS (155/105)
7 HSPU
7 SDLHP (55/35)

Monday 2012 04 02


Strength: 321 Squat Clean


Skill: M3
OHS
Air Squats
Hand Release Push Ups


WOD

21-15-9

Squat Cleans (135/95
Lateral Burpees
Pull ups

Wednesday 2012 03 21

WOD:

Team

300 Sumo Deadlift High Pull (45)
40 Tire Flips
200 Air Squats
80 Burpees
300 Sumo Deadlift High Pull (45)

For Time

Diane

Tuesday 2012 03 20

Skill:
Clean & Jerk 321

WOD:
"Diane"
21-15-9

Deadlifts (225/155)
HSPU


For Time

Monday 2012 03 19

Skill:
M3

WOD:
3 Rounds of

300m Sprint
10 PCL @70% of 1RM
30 Push ups H/R

For Time

CF Games WOD 12.4

Thursday 2012 03 15 


No Skill


WOD:
CF Games WOD 12.4

12 Minute AMRAP

150 WBS (20/14)
90 Double Unders
30 Muscle Ups

Wednesday 2012 03 14


Skill:
3 x 300 meter Run
Rest 90 seconds between runs

Rest 5 minutes then:

WOD:
2 Rounds of:
100 meter Walking Lunges
30 1-DB Thrusters (35/20)
30 1-DB Russian Swing (35/20)

Rest 3 Minutes

Then do
Max Hang Power cleans in 3 minutes at (95/65)

Tuesday 2012 03 13


Skill:
321 Push Press

WOD:
11 minute AMRAP

15 DL (185/115)
30 DU's

Rest 2 minutes then
3 minutes Max Burpees

Helen

Monday 2012 03 12

Skill:
M3 
Power Clean
WBS
Burpee

WOD:

"Helen"
400 m Run
21 KBS (55/35)
12 Pull ups

3 Rounds

8 Min AMRAP

Monday 2012 03 05


Skill:
5/3/1
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
8 min. AMRAP

30 SDHP
15 Hand Release Push ups
100 m. Run

Tuesday 2012 02 21


Skill:
Clean & Jerk
321

M3 Pick your own 3 movements

WOD

5 rounds of:
5 Push Press (155/105)
10 Box Jumps (24/20)
5 HSPU


For Time

Angie

Monday 2012 02 20

WOD:

"Angie"

100 Pull ups
100 Push Ups
100 Sit ups
100 Air Squats

For Time

Friday 2012 02 

Skill:
5/3/1 Shoulder Press WK1

WOD:

6 min. AMRAP

OHS (95/65)
Burpees

Add 1 rep of each for every round until 6 minutes are up. Ex. First round 1 rep each, second round 2 reps each and so on...)

"Zapata"

2012 02 16

No Skill


"ZAPATA"
In Honor of Agent Jaime Zapata we designed this workout last year during our Border Wars Competition in his honor. One year today we will be doing it again to honor one great man who gave his life during a war that we continue to fight today.

WOD
"ZAPATA"

1005.5 m Run
then 2 rounds of:

15 Deadlifts (155/135)
32 m Walking Lunges
15 Hang power Cleans (155/135)
32 m Walking Lunges
15 Ground to Overhead (155/135)

then...
1005.5 m Run
For Time


Pictures for the Border Wars Competition are up! Enjoy!

Wednesday 2012 02 15

Skill:
5/3/1 Deadlift WK1
3/2/1 Front Squat

WOD:

500 m Run
10 Box Jumps(24/20)
400 m Run
20 Box Jumps(24/20)
300 m Run
30 Box Jumps(24/20)
200 m Run
40 Box Jumps(24/20)
100 m Run
50 Box Jumps (24/20)

For Time

Happy Birthday Miss Helen!

Tuesday 2012 02 14

Happy Valentine's Day to all!

Skill:
M3: AS, PCL, WBS
3-2-1 Hang Squat Snatch

WOD:

"Air Helen"

13 Min AMRAP:

2 C/J (155/105)
19 Pull ups
70 Air Squats
40 KBS (55/35)

Happy Birthday Miss Helen!!!!

Monday 2012 02 13

Skill:
BS 3/2/1 WK 1

WOD
"Galindo"

2 Rounds of:

8 HSPU
19 Deadlifts (315/185)
79 Sit ups
33 Double unders



Happy Birthday Juan!!!!

Wednesday 2012 02 01


Skill:
M4 Pick 4 of your own movements

WOD:

21-15-9
Pull ups
Burpee Target Touch
1-DB Thrusters (35/20)

Tuesday 2012 01 31


Skill:
OHS 321

WOD:

50 WBS (20/14)
10 HSPU
50 WBS (20/14)
10 SDPU
50 WBS (20/14)

Monday 2012 01 30


Skill:
PJ 321
M3 Pick 3 of your own movements

WOD
3 PCL @ 70% of 1RM
6 BJ (30/24)
9 DL @ 70% of SCL 1RM

5 Rounds

Friday 2012 01 13


Skill: 
Finish Minute Markers and Maxouts
or
50 Pistols

WOD:

800 meter Run
40 shoot throughs
600 meter run
40 Pistols
400 meter run
40 WBS (20/14)
200 meter run
40 Pull ups

For Time

Thursday 2012 01 12




Skill:
Max out Squat Cleans
Minute Markers
or

M3
Squat Cleans 50% 1RM
5-5-5

WOD:

100 Thrusters (75/45)
5 box jumps every 2 minutes until 100 thrusters are complete.

For Time

Wednesday 2012 01 11


Skill:
Max Out Deadlift
Minute Markers
or
Deadlifts 50% Max
5-5-5-5

WOD

5 Rounds:
200m Run
25 OHS (75/45)
25 Alternating Jumping Lunges

Rest 90 seconds between rounds

For Time

Full House!

"Randy"

Tuesday 2012 01 10


Skill:
MM Testing
Shoulder Press
or
300 DU

WOD:
"Randy"
75 Power Snatches (75/45)
For Time

Monday 2012 01 09

Skill:
BS Max Out
or
5-5-5 start at 50% and add every set.

M3
OHS
Sit ups
Air Squats

or
Minute Marker Test

WOD:
10 Rds of:
5- 1 arm KB Thruster (55/35)
15 Push ups

For Time

OnRamp Class

Saturday 2012 01 07


WELCOME TO OUR NEW GROUP OF RCF ATHLETES!

FIRST ONRAMP CLASS OF 2012!

WELCOME TO RCF!!!!!

Friday 2012 01 06

Skill: 5/3/1 Squat Clean 1 RM
Minute Markers #5

WOD:

Complete the following in 15 minutes for points. Points are burpees so the more movements you complete the less burpees you will do at the end.


(6) 600
(30) 30 OHS (135/95)
(20) 20 HSPU
(4)  80 yd bear crawl
(4) 200m
(10) 100 double Unders
(5) 50 yard OH Plate Lunge
(2) 200m Run with plate


(#)=burpees

Burpees/Manmakers

Thursday 2012 01 05

Skill:
Minute Markers #4


WOD:
100 Burpees

with 2 Manmakers (35/20) every two minutes until Burpees are complete.

Wednesday 2012 01 04

Skill: SP/BS
1 RM  5/3/1
Minute Markers #3


WOD:
2 Rounds of


25 Hang Power Snatch (75/45)
25 Pull ups
25 Toes to Bar
200m Sprint


For Time

7 Minute AMRAP

Tuesday 2012 01 03

Skill:
5/3/1
1RM  DL
Minute Markers #2

WOD:
7 Minute AMRAP

7 Deadlifts (185/135)
14 WBS (20/14)

Monday 2012 01 02

Monday 2012 01 02


Skill: Minute Markers


WOD:

Paleo Challenge Benchmark

400m Run

50 Air Squats

30 KBS (55/35)

30 Walking Lunges

50 Push ups H/R

15 Burpees

For Time