Category Archives : RFT


WOD: “Back Squat %, and 4RFT” -Mon 3.2.15   Recently updated !

Skill: Back Squat % Work (10, 8,8,6,6)  %55, 70, 75, 80, 80%

(take your 1RM and multiply by .55 (perform 10 reps),  x .7 (8 reps), x .75 (8), .80(6), and .8(6)

 

WOD:  4RFT

12 Shoulder to Overheads (135/95)

12 Box Jumps (23/20)

12 Cleans (135/95)

12 Toes to Bar (mod: Hanging Knee Raises)

20 min cap


WOD: “6RFT” -Wed 1.28.15

6RFT

3 Rope Climbs (15’/14′)

20 ABMAT Sit Ups

14 Lateral Box Jumps (23/20) 23″ = 20 inch box with BLACK 45# plate

8 DB Burpee Box Overs (23/20″)  (50/30#)

 

*You will be assigned a rope. If there are more than 10 people in class then some people will be partnered up on a rope. One of the athletes will start with Rope Climbs the other will start with box jumps

 

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WOD: “3RFT and AMRAP” -Mon 1.26.15

Continuous Running Clock:

 

Complete 3RFT of

21 Pull Ups (mod: bands or Rows)

15 HRPU

9 Deadlift (225/185)

 

Record Score and Take a 3 minute rest 

 

10 MIN AMRAP 

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

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

 

WOD: RFTs

With a Running Clock Complete:

2RFT of 

5 HSPU

25 Jump Ropes (preferably Double Unders)

10 HSPU

50 Jump Ropes (preferably Double Unders)

(record time)

then

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)

then

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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