RFT

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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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WOD: “6RFT” -Mon 6.30.14

6RFT of:

15 Wall Balls (20/14)

12 KB Swings (70/45)

9 OHS (115/65)

30 min cap

 

 

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Repeat from 10.19.13

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WOD: “Kevin – Benchmark WOD” -Thurs 6.26.14

KEVIN – 10 RFT

10 Chest to Bar Pull Ups/Toes to Bar

10 Snatches (75/55)

10 Wall Balls (20/14)

 

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REPEATED FROM 10.8.13

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WOD: “20 minutes of Fun” -Tues 6.3.14

Skill: Deadlift 5,5,3,3,3

5 RFT of

10 DB/KB Bent Over Rows (40/25)

10 DB/KB Lunges (40/25)

10 Box Jumps (24/20)

Record Time

With the remaining time perform an AMRAP of the exercises above

 

*EOMOM  5 Deadlifts (185/115) 1, 3, 5, 7, 9….19

 

 

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WOD: “5RFT” -Thurs 5.29.14

5RFT of:

10 Weighted Step Ups (35/25)  2 FOR 1

200 Meter Run (2x to sidewalk and back)

10 Deadlifts (225/155)

*30 sec rest after each round

 

2 min rest

 

10-8-6-4-2

Deadlifts (225/155)

Box Jumps (24/20)

* 20 Mountain Climbers after each round ( 2 FOR 1)

 

1 min rest

 

Max Plank

 

****By the end of the workout you will have 3 scores for us:  Your 5RFT score, your 10-8-6-4-2 Score, and your Max Plank Score

 

 

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WOD: “4RFT” -Tues 5.27.14

Buy In:  50 Full Crunches

4 RFT

7 Squat Snatches (115/75)

12 T2B (mod: 24 weighted Crunches)

50 Double Unders

Cash Out:  50 V Ups

 

 

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