RFT

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WOD: “Snatch, 10RFT” -Tues 10.14.14

Skill:  Snatch

 

10RFT

10 Snatches (115/75)

10 Slam Balls (30/20)

10 Burpees

 

25 Minute Cap

 

 

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WOD: “Strength & Kind of a 7RFT” -Tues 10.7.14

Strength: Shoulder to Overhead (10 x 2), Front Squats (5 x 5) performed in an EMOM Style:

Skill the Shoulder to Overhead:

For 5 rounds:  Every 30 Seconds 2 Shoulder to Overhead (0,1,2,3,4)

Skill the Front Squat:

For 5 rounds: EMOM 5 Front Squats (0,1,2,3,4)

 

WOD:  Kind of a 7RFT 

Every 3 minutes for 21 minutes perform 1 Round of:

10 Front Squats (135/95)

8 Shoulder to Overhead (135/95)

16 ABMAT Sit Ups

8 Box Jump Overs (30/20) – No hip extension needed but it needs to be a box jump. It can be performed forward facing or lateral

= 1 round

 

Goal: Choose a weight that will allow you to complete the 1 round in under 3 minutes. Ideally, you would like to get about 30-45 seconds rest each round. 

If eventually you cannot perform one complete round in the given 3 minutes then it in essence becomes an AMRAP from that point forward. 

*We are recording how many rounds you complete. If you complete every round in under 3 minutes then you have successfully completed the workout.  If eventually you cannot complete the round in under 3 minutes then keep track of many many rounds and reps completed within the 21 minutes. You only have to keep track if you fail to complete the round in under 3 minutes

 

 

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WOD: “Partner WOD: “Mon 9.8.14

Skill:  3RM Power Clean – Touch and Go – 5,5,3,3,3

 

Partner 12RFT

8 Deadlifts (225/135) FB (275/155)

8 Strict Pull Ups

8 Bar Facing Burpees

*Alternate Rounds

*While 1 person is working the other is doing a hollow hold

 

 

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WOD: “5RFT and AMRAP” -Thurs 9.4.13

Skill:  10 min EMOM, 3 Hang Power Clean and Jerks (115/75)

 

5RFT (min 0-12)

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Bar Over Burpees

 

AMRAP (12-24)

10 HRPU

20 SSJ 1 for 1

30 Russian Twist 1 for 1

 

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WOD: “4RFT” -Tues 8.26.14

4RFT of

5 Shuttle Runs (1 shuttle run = from the end of the building (the t-shirt store) to the fence and back).  The length of the pavement and back.

7 Unbroken Thrusters (135/95)**

14 Box Jumps (24/20)

21 Bar Over Burpees (lateral)

 

**If you break up the thruster that is an additional 2 shuttle run penalty – scale accordingly

30 min cap

 

 

Photo Aug 26, 4 46 53 PM Photo Aug 26, 8 19 17 PM Photo Aug 26, 8 19 21 PM

 

 

 

WOD: “3RFT” -Wed 8.20.14

Skill:  Power Clean every 30 sec for 8 min

 

3RFT

50 Double Unders (mod: 150 singles, 50 WJR)

40 Ar Squats

30 HRPU

20 Power Cleans (11/75)

10 Toes to Bar (Mod: Hanging knee tuck, 3 for 1 box tucks)

30 Minute Cap

 

 

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WOD: “4RFT” -Wed 8.13.14

25 Wall Balls (20/14)

25 Weighted Crunches (45/25)

25 Alt Dumbbell Snatch (50/30)  1 for 1

25 Box Jumps (24/20)

First you finish the first 4 rounds under 20 minutes then you get a 5th round

 

 

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WOD: “7RFT” -Fri 8.8.14

Skill: 5 OHS EMOM for 5 Min

 

7RFT

8 Crunch to all Ball (20/14) (mod: 8 weighted crunch, 8 wall balls)

10 Overhead Squats (95/65) (mod: Front Squat)

12 KB Swing (70/40)

 

 

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WOD: “Partner WOD” -Fri 7.25.14

7RFT

Person A:

10 Pull Ups

15 Wall Balls

20 Alt Dumbbell Snatches

 

Person B:

45 Second Plank

 

Switch every time person B finishes the 45 second plank

When partners switch, person B should pick up where person A left off.

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WOD: “4RFT” -Wed 7.23.14

4RFT

15 KB Swings

30 V ups

30 KB SDHP

45  Mountain Climbers (2 for 1)

*EMOM – 1 Squat Clean

25 Min Cap

 

 

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