4×4 Power Cleans
Anytime an exercise is being done, the partner must be holding the barbell locked out overhead, minus the push press, which can be done by either athlete, which is the only time the second person may rest.
75 double unders (scaled 200 single unders w/ heavy rope)
50 ball slams (20/15)
25 push press (95/65)
*If the bar is down while the jump rope or ball slams are going, those reps don’t count and both athletes have a 15 burpee penalty
7×1 weighted pull ups
If you are going down to Carson for the CrossFit Games to support our RCF Honeybadgers, whether an athlete competing, an alternate, or a spectator, please email Sarah at email@example.com with your tshirt size Thanks!
4 x 4 Front Squats
100 Push Press (115/75)
5 Toes- to-Bar Every Minute
*If you have exceeded 10 minutes, you will then alternate between toes-to-bar and 10 air squats each minute
100 Disc Squats
10 min to find 1 RM Clean & Jerk
Start and finish with an 800(ish) m run
Three Rounds of:
15 Plyo Pushups
10 Deadlifts (225/155)
6 x 10 Hollow Rock
Also, we will be having open gym on Saturday from after the last class until probably 2:00 pm (give or take)
4 x 4 Hang Cleans
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, of:
EMOM perform 30 Situps x 4 min
Yes, Fran yesterday was a pain, in more ways than one! But I have to admit, it is my favorite WOD to coach… There was SO much heart, will power, and true grit put forth by everyone. You guys were all so inspiring to watch and be a part of. Despite how miserable you felt during and shortly after, you should all feel great about your performance! Moral support and camaraderie soared as you judged each other and motivated to keep pushing through regardless of feeling like canine fecal matter… Yes, there were many looks of desperation and defeat while bars were dropping in the latter rounds… Great work!
I am so proud to be your coach =)
As many of you know, we have had our gear on sale for the past week and a half… Well, tomorrow is the last day of the sale and it’s first come first serve! Come in and get your gear!
4 x 2 Thrusters (Heavy)
21, 15, 9 of:
5 x 12 secs of KB Hot Pot
Remember, Tuesday and Thursday morning schedule has changed slightly…
Have fun today in class, it’s a rough WOD, but over quick (or at least that’s the goal…) Get after it today!
Tis the season for local competition. Immediately after the Games in July, people are super pumped up on competition and performing. With that said, Summer time is full of local competitions. Talk to me for more specifics… There’s a great one in San Francisco that has a scaled division for those of you that are on the fence.
20×1 Hip Pops
3×20 Ball Slams
5 Ball Slams
10 Wall Ball
15 OH Alternating Lunges w/ Wall Ball
5 x 10 L-Sits
Please pay attention to the schedule next week… We have made a couple of changes on Tuesday and Thursday’s… Instead of 830, 930, 1030 am classes, it will now be 730. 830, 930. Please pay attention! If you show up at 1030, you’ll just be doing open gym (which is still a great idea btw).
Also, our CrossFit youth program kicks off next week starting on Tuesday the 26th at 11:00 am. It is a twice a week program for just $215 and lasts until August 16th.
4 x 3 Hang Power Clean and Jerk
Complete 4 Rounds of:
20 KB Swings (53/35)
15 KB Push-Ups
10 Box Jumps
Once time is called, you have 100 double unders or 5 mins from you time call
I know there has been some confusion about how to sign your children up for the Lil Badgers’ class. Hopefully this will help. If after reading this, if you’re still having problems with your child’s account, please contact me at firstname.lastname@example.org.
- Create a profile for your child (just as you did yourself when you first signed up).
- Click on the schedule tab, and it will prompt you to create a username and password. You will need a separate login for EACH CHILD (this will give you the ability to cancel .
- You’ll then purchase a Lil Badger’s pass (one child = single, two or more = multiple Lil Badgers). You need to purchase from your child’s account.
- If you have more than one child, you’ll need to call us after purchase so we can link the children’s accounts.
- Once steps 1– 3 are complete, you will be able to reserve your child’s spot in the Lil Badger’s room. There is a “Lil Badgers” tab in the schedule section.
Due to the fact that we have one person in the Lil Badgers’ room, we need to cap the class at 6. If you’re not signed up, you WILL NOT be able to leave your child.
If your child is 6 years or younger, you will need to check them into Lil Badgers.
We appreciate your understanding and apologize for the confusion during our transition.
4 x 2 Front Squats
21, 15, 9 of:
Burpee Toe to Bar
100 Seated Russian Twists