STRENGTH : 15 MIN (E90S)
( @ 0 / 3 / 6 / 9 / 12 )
ODD : 10 Strict Press (90% of 10RM)
EVEN : Supinated Dead Hang
( 15on : 15off : 15on )
WOD : 10-MIN AMRAP
- 10 Thrusters (95/65)
- 10 OH Lunges (95/65)
- 10 Lateral Burpee OTB
( NO dropped bars, must set down bar every time. Dropped bar will result in starting entire round over. )
STRENGTH : 10-MIN - (E2MOM)
- 5x 2 Deadlifts to 1 HPC
(@ 80% of HPC)
WOD : For Time! 5 Rounds of...
- 21 DU or 3x Singles
- 15 Front Squats (115/75) +(135/95)
- 9 S2OH (115/75) +(135/75)
Then 50 Jumping Lunges
STRENGTH : 6 Rounds FT! or E2MOM
- 200m Sprint
** 60 SEC REST **
WOD : 21-15-9 FT!
- WB Shots (20/14)
- Power Cleans (135/95) +(185/125)
- Deadlifts (135/95) +(185/125)
It's that time you've all been waiting for... It's the week of the CrossFit GAMES!!!!!! You can watch it online, ESPN, or in person at the StubHub Center!! Remember, the week of the GAMES we have an adjusted schedule. We highly encourage everyone to tune in and follow along. We apologize in advance for any inconveniences this may have caused. Thank you for your understanding and your dedication to help us Forge A Fit Community.
Tacoma RCF's schedule will run normal and have NO changes. All other RCF athletes both from Renton and Bellevue are more than welcome down to Tacoma, on us! We would like to invite you to come down and get your fitness on with the rest of your RCF Family! 💚 BOTH RCF Renton and RCF Bellevue will be **CLOSED** Thursday in the PM ONLY (there will still be classes in the AM), and all day Friday and Saturday. If you have any questions or concerns, please feel free to contact us directly!
P.S. 8 Week Challengers will be announced shortly after the weekend!! (:
Yours Truly,
STRENGTH : 5xE2.5M
- 10/8/6/4/2 Back Squats (END @ 90%)
- 5/4/3/2/1 Muscle Ups
( MOD : 2x Weighted Strict Pull Ups )
WOD : 10-MIN AMRAP (4x 2m:30s)
2 MIN to complete...
- 5 Burpee Box Jumps (30/24)
- 10 Box Jump Overs (24/20)
- 200m SPRINT
- MAX Air Squats
Then REST 30 seconds and REPEAT.
SCORE = Total Air Squats