Category Archives : RFT

WOD: “3RFT and AMRAP” -Mon 1.26.15   Recently updated !

Continuous Running Clock:


Complete 3RFT of

21 Pull Ups (mod: bands or Rows)


9 Deadlift (225/185)


Record Score and Take a 3 minute rest 



20 Alt Dumbbell Snatches (50/35)

20 Hollow Rocks


Total Time Cap 35 min


*The 10 min AMRAP will be started and ended based on your 3RFT score. You have to monitor the clock on your own.

*You will be assigned Up Pull Stations. 

*Extra athletes will be assigned Rings to perform their pull ups 


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WOD: “6RFT Partner Faceoff” -Thurs 1.22.15   Recently updated !

You are racing against your partner to see who can finish their 6RFT first.


Partner Battle 6RFT

15 KBS (70/50)

15 Toes to Bar

35 Jump Ropes (preferably Double Unders)


While one person is working on THEIR 6RFT the other person is performing 3 Rope Climbs (mod: 4 Rope Climbs). Once one partner has completed their rope climbs they will switch. You are to pick up where YOU left off. You do not care about your partner’s RFT. You are against them not with them. The longer it takes you to perform your rope climbs the more time you are giving them to complete their 6RFT. Just make sure you are remembering where you are before you leave for your rope climb.


*You and your partner will be assigned a pull up bar and rope.



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WOD: “RFTs” -Mon 1.12.15

Skill:  HSPU



With a Running Clock Complete:

2RFT of 


25 Jump Ropes (preferably Double Unders)


50 Jump Ropes (preferably Double Unders)

(record time)


3RFT of 

5 Pistols (2 for 1)

25 Jump Ropes (preferably Double Unders)

10 Pistols (2 for 1)

50 Jump Ropes (preferably Double Unders)

(record time)


1RFT of 

10 Pull Ups Strict

25 Jump Ropes (preferably Double Unders)

15 Pull Ups Strict

50 Jump Ropes (preferably Double Unders)

(record time)

30 min cap


*Record your time after every segment (3 scores total)



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WOD: “Partner 7RFT” -Fri 11.14.14

Skill: Rope Climb


WOD: Partner 7RFT 

8 Front Squats (155/95)

10 Burpee Box Jumps (hip needs to come to full extension) (24/20)

20 Weighted Crunches (45/25)

10 SSJ (2 for1)

30 min cap


*While one person is working on the 7RFT, the other person is performing 3 rope climbs.  Switch and pick up where your partner left off on the 7RFT. 



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