For Time:
800m run
21 Back Squats (100/70)
800m run
15 Back Squats (100/70)
800m run
9 Back Squats (100/70)
Yes this is heavy! And it's meant to be. scale if needed but make sure the weight challenges you!
Viewing entries in
CrossFit WOD
Warm up - 3 rounds of:
300m row
15-20 Hip extensions
WOD - 'DT'
5 rounds for time:
12 Deadlifts (70/45)
9 Hang power cleans (70/45)
6 STOH (70/45)
Watch Katrin Davidsdottir do it in under 4mins!! - http://youtu.be/I8EgZfj9gyw
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Scale the Heights Online Qualifier One - Row like Fran
For time
Row 500 m (split time A will be used in the event of a tie breaker)
21 wall balls 9kg/6kg
21 target touch burpee
Row 250m
15 wall balls 9kg/6kg
15 target touch burpee
Row 150m
9 wall balls 9kg/6kg
9 target touch burpee
Your score is the time taken to complete the workout
You must record your Split time A
In the event of a tie break, your split time at A will be used
Part A - 4 rounds not for time:
15 Hip Extensions
20 Lunges holding two kettlebells In a farmers carry position (you chose the load)
Part B - Back Squat
5 - 5 - 3 - 3 - 1 - 1
(Warm up then complete each set at maximal load! Rest at least 3mins in between sets)
If any of you guys are competing in the Scale the Hights competition I'll be programming the workout on Friday to give you guys a chance to get it done. Also make sure you get your scores submitted by Saturday!
WOD:
Every 5 mins for 25mins (5 rounds) complete:
20 Box jumps (30/24)
400m Run
(This is a sprint go as fast you can each round!)
15 min AMRAP:
2 Deadlift (150/100)
4 Muscle ups
6 Squat cleans (70/45)
8 Strict Handstand push ups
Chief
AMRAP 3mins:
3 Power cleans (60/40)
6 Press ups
9 Squats
Rest 1min then repeat for a total of 5 rounds. Keep a cumulative count of rounds throughout all 5 rounds, score is the total of rounds and reps completed.
Partner Friday!
For Time:
150 Thrusters (42.5/30)
150 Bar facing burpees
150 Pull ups
In Pairs complete the reps for time breaking it up how you please, it doesn't matter how you do it just get the work done! Only one person may work at one time.
Part A - Establish a 1RM power snatch
Part B - For time:
50 - 40 - 30 - 20 - 10 Double unders
25 - 20 - 15 - 10 - 5 Power snatch (35/25)
Part A - for form not time complete 3 rounds of:
25 Hip extensions
50 Walking lunges
Part B - 3 rounds for time:
21 Toes to bar
14 Kettlebell Swings (32/24)
7 Front squats (100/70)
Scale if necessary but these front squats should be heavy!
Never skip leg day . . . .
PARTNER FRIDAY!
In teams of two with only one person working at a time complete for time:
50 Calories row
50 Clusters (40/30)
35 Calories row
35 Clusters (60/40)
20 Calories row
20 Clusters (80/50)
20 min AMRAP:
20 Wall Balls
20 Power Snatch (35/25)
20 Burpees
20 Toes to Bar
Part A : Deadlift
3 - 3 - 3 - 3 - 3
Part B: For Time 21-15-9 :
Deadlifts (100/70)
Handstand push ups
Box jumps (24/20)
Apologies for the delayed posting, Coach Jon was in a helluva state after running a mile in 7:30 (self publicity over) and was tucked up soundly in bed by 8:30pm last night. All that could be heard was exercise induced wheezing and the distant weeping of Falatoori and Hendy #whatishendydoing? RCFC WoD:
A: Front Squats 3-3-3-3-3
B: 7 RFT:
7 Front Squats (70kg/45kg)
7 C2B Pull Ups
Happy Monday folks...no cherry picking this one, it will be lush!! For time:
Row 2km
'Grace' - 30 Clean and Jerks (60kg/40kg)
Run 1 mile
Sofa rowing is actually a thing!!!
Tomorrow Is the return of the much anticipated BRADFIT!! You won't find out what the wod is until tomorrow but here's a hint . . . .
Come down and throwdown !!!
A: 10 mins Squat Therapy.
B: 5min EMOM:
3 touch and go Power Cleans. 45/30kg (this is a warm up and efficiency tekkers for C)
C: 5 rounds for time of:
10 Power Cleans (70/50kg)
20 Wall Balls (20/14)
15min cap
D: 2 sets not for time of:
20 Hip Extensions
Rest 60s
10 Strict TTB
Rest 60s
Nice to see Bradders has bounced back from his recent ordeal!! 
RCFC Partner Carnage:
In pairs, with only one person working at a time:
3 RFT:
80 Double Unders
60 KB Swings (32kg/24kg)
40 Calorie Row
20 Push Jerks (80kg/50kg)
Here comes a chipper . . . .
For time:
75 pull ups
75 Front Squats (35/25)
50 push ups
50 Hang Power cleans (35/25)
25 Ring dips
25 Over head squats (35/25)
