Posts written by CrossFitRFC

07/14/14

 

Strength

Clean and jerk

2-2-1

2-2-1

 

WOD

“DT”

5 rounds for time

12 deadlifts (105/155)

9 hang cleans (105/155)

6 shoulder 2 overhead (105/155)

07/12/14

 

Team WOD

In teams of 3 complete for time:

100 Calorie Row (each person must do at least 15cals)

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Toes to Bar

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100 Calorie Row (each person must do at least 15cals)

07/11/14

 

WOD

Barbell Complex

10 Rounds for time (1 barbell,  1 rep of each movement)

Deadlift

Hang Power Clean

Front Squat

Over head press

Back Squat

Over Head Squat

Snatch

 

conditioning 55/75

Rx 65/95

Adv 75/115

07/10/14

 

Strength

Front squat

4-3-2-4-3-2

 

WOD

24-21-18-15-12-9-6

Front rack lunges

Push press (no push jerks!!!!)

 

Conditioning (35/45)

Rx (55/75)

Adv (65/95)

07/09/14

 

7 minute EMOM

12 Russian kbs (70/53)

Then. ..

For time

500 m row

40 air squats

30 situps

20 hand release push ups

10 C2B pull ups

Just a friendly reminder that our 6:00AM class will be cancelled tomorrow, July 9th, 2014. Also, going forward our 6:00AM classes will require a sign-in for attendance. Please text your full name and “I’m in”  to 7093307377 before 8:00PM the day before to reserve your spot for our 6:00AM class. Thanks so much and get in today for some clean & jerk skill work!

07/08/14

 

Skill work

Clean & jerk

 

WOD

5 rounds for time

5 clean & jerk

10 pullups

 

Conditioning (95/65)

Rx (135/95)

Adv (185/115)

07/07/14

 

Skill

Rope climbs

 

WOD (for time)

3 rounds

15 T2B

15 shoulder 2 overhead

15 box jumps (24/20)

15 Overhead squats

 

Conditioning (95/65)

Rx (115/75)

Adv (135/95)

07/05/14

 

Partner WOD

For time (1 bar)

2500 meter row

50 deadlifts (225/155)

100 pull ups

50 wall balls (20/14)

100 hang cleans (135/95)

Unfortunately, the 6:00 PM class will be cancelled tomorrow, July 4, 2014.