STRENGTH:
WEIGHTED JUMPS W/ BB ON BACK
2 x 2M
POWER CLEANS
8 x 3 (OTM)
WOD:
12-MINUTE ALT EMOM
- 5 BURPEE BOX JUMPS (30/24) (ODD MINUTE)
- 8 T2B (+: 4 WB2BAR @ 20/14) (EVEN MINUTE)
THEN...
- DEADLIFTS (185/115)(+:225/135)
**SCORE = TOTAL DEADLIFTS**
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HAPPY BIRTHDAY LAURIE!!!
STRENGTH:
BTN S.G. PUSH PRESS
5 x 5 (OTM)
HEAVING SNATCH BALANCE
8 x 4 (OTM)
WOD:
8-MINUTE AMRAP
- M.E. FRONT SQUATS
- 5 SQUATS
- 10 PULLUPS
- 15 HRPU
REMINDER: We will be CLOSED tomorrow for an Affiliate Meeting. We will be open for our 1-year festivities at 8:00pm! If you want to join us or need additional details on the party, make sure you visit our event page and RSVP.
https://www.facebook.com/events/607600449348411/
STRENGTH:
6 ROUNDS
- 6 BAND STRICT PRESS (3F/3B)
- 30' OH BANDED WALK (15'B/15'F)
WOD:
4 ROUNDS FT!
- 25 WB SHOTS (20/14)
- 20 OH PL LUNGES (45/25)
- 15 BURPEES
- 10 PULLUPS
- 5 T2B
Yesterday marked our 1 year of being open for business. It's definitely been a ride. In case, some of you didn't notice - yesterday's WOD was the very first WOD done here at RCF!
STRENGTH:
GOOD MORNINGS
4 x 8
FRONT RACK LUNGES
8 x 3
WOD:
12-MINUTE AMRAP [2:1]
- 5 DEADLIFTS (275/185)
THEN...
- BOX JUMPS (24/20) [1,3]
- HSPU [2,4]