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