STRENGTH : 10-MIN EMOM
[ ODD ] : 3 Skin The Cats*
[ EVEN ] : 5 BTN SG Strict Press
( @ 10RM Strict Press Weight)
WOD : 12-MIN AMRAP (5:2:5)
- 9 Thrusters (95/65) +(135/95)
- 7 OHS (95/65) +(135/95)
- 5 HSPU +(STRICT)
STRENGTH : Back Squats FQ!
5-5-4-4-3-3-2-2-1+ (INCREASING)
WOD : 4 Rounds For Time!
- 30 Double Unders
- 20 Box Jump Overs (24/20)
- 10 Toes To Bar
Merry Christmas from RCF!!
ALL locations will be CLOSED Monday December 25th for Christmas. We wish you all a Happy Holidays! Please stay safe 💚
Normal schedule will resume Tuesday the 26th
Find 1RM Hang Squat Clean!
Team of 3 WOD : 40-30-20-10 For Time!
- Synchro DBall Lunges (70/50) +(100/70)
- Synchro DBall Squats (70/50) +(100/70)
- Synchro Burpee Over DBall (70/50) +(100/70)
- Synchro DBall Over Shoulder (70/50) +(100/70)
Any 2 pair must synchro ALL movements while 3rd may rest.
STRENGTH : 8-MIN EMOM
- 3 Pause OHS ( @ 75% )
WOD : For Time!
4 Rounds of....
- 5 Toes To Bar
- 10 WB Shots (20/14)
- 15 Box Jump Overs (24/20)
THEN, 2 Rounds of...
- 10 Toes To Bar
- 20 WB Shots (20/14)
- 30 Box Jump Overs (24/20)