Workout of the Day

Technical:

5 x 3 Back Rack Thrusters

Metabolic:

10 min AMRAP:

3, 6, 9, …

Power Clean to OH 115/80
Burpee Over Bar

Stabilization:

50 Pistols

Posted in WOD

Workout of the Day (Friday February 17, 2017)

Technical:

Establish a Max Snatch (anyhow)

Metabolic:

Open 12.1

Complete as Many Burpees to 6″ Target as Possible in 7 min

Stabilization:

100 AbMat Sit-ups with PVC Pipe on Back Rack

 

and 7 years ago today was the very start of RCF!! You all have been through some major ups and downs and so have us. BUT it’s YOU that is what makes us a family. Through thick and thin, you all are the heart of what Rocklin CrossFit really is!!! THANK YOU!! :))

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Workout of the Day (Thursday February 16, 2017)

Technical:

 

5 x 2 Back Squats @ 85-90% of 1RM

 

Metabolic:

 

Complete Five Rounds of:

 

10 Alt Back Rack Lunges 135/95

10 Alt DB Power Snatch 50/35

10 Box Jump Overs

1 min REST

 

Stabilization:

 

Get upside down and practice some hand stands/HSPU/Handstand walking

 

Reminder, this Saturday mobility session is… MID BACK!!!

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Workout of the Day (Wednesday February 15, 2017)

6 min AMRAP:

1 km Row

DB Burpee Box Overs 50/35

-3 min Break-

6 min AMRAP:

1 km Row

Double Unders

-3 min Break-

6 min AMRAP:

1 km Row

DB Thrusters 50/35

-3 min Break-

For time:

1 km Row

50 Toes to Bar

 

mobility session this Saturday MID BACK!! That is a huge contributor to poor shoulder mobility… so, like 90% of you could benefit. Sign up online!

Posted in WOD

Workout of the Day (Tuesday, February 14, 2017)

Technical:
5×2 OHS

Metabolic:
5 RFT:
250m Run
7 OHS (155-185/115-135)
12 C2BPull Ups/ 7 Bar MU for studs

Stabilization:
7×3 DB Strict Press

Posted in WOD

Workout of the Day (Monday February 13, 2017)

Technical:

5 x 3 Snatch Pulls

Metabolic:

10 min AMRAP:
Ascending rep ladder, 3, 3, 6, 6, 9, 9…
Power Snatch 75/55
Wall Ball

Stabilization:

50 Weighted Pistols

Posted in WOD

Workout of the Day (Friday February 10, 2017)

Technical:

4 Sets of 1 Push Press + 4 OH Lunges

Metabolic:

Open 16.1:
20 min AMRAP of-

OH Lunge 95/65
8 Bar Facing Burpees
OH Lunge
8 C2B Pull-ups

Stabilization:

4 min cool down bike or row

Mobility session this week is LOW BACK!!!! Sign up and help yourself

Posted in WOD

Workout of the Day ( Thursday, February 9, 2017)

Technical:
5 x 3 Thrusters
Metabolic:
2 RFT:
500m Row
25 Push Press (95/65)
500m Row
25 Box Jumps
Stabilization:
30 KB Bottom up Push-Ups
Sorry for the inconvenience, but Coca Cola and RPM have raised some of their rates. Monsters are now $2.50 and the RPM jump rope is $50 (on their website, they are $72.95, so still a great deal!!)
Posted in WOD

Workout of the Day (Thursday February 9, 2017)

Technical:
5 x 3 Thrusters

Metabolic:

2 RFT:
500m Row
25 Push Press (95/65)
500m Row
25 Box Jumps
Stabilization:
30 KB Bottom up Push-Ups
Posted in WOD

Workout of the Day (Wednesday February 8, 2017)

Technical:

 

5 x 2 Power Clean to OH (load up and get a new number!)

 

Metabolic:

 

100 Power Clean to OH 95/65 *8min cap

80 Wall Ball

60 Bar facing Burpees

40 Toes to Bar

20 SHSPU

10 Ring Muscle Ups

*21 min cap

 

Stabilization:

 

Accumulate 3 min of Chin Over Bar Hold

 

Mobility clinic this weekend: Low Back! (Not a repeat of last weekend, different low back mobs. This is a complex and troublesome area. Needs lots of time! Sign up!!

Posted in WOD