Monthly Archives: June 2013

Workout of the Day (Sunday June 30, 2013)

Technical:
5 x 4 Snatch Grip Deads

Metabolic:
Teams of Two, only one athlete works at a time and must complete row first:
3 Km Row
100 Burpees

Stabilization:
100 Partner Sit-ups

Posted in WOD

Workout of the Day (Saturday June 29, 2013)

Technical:
5 x 2 OHS

Metabolic:
Three Rounds of:
400 m Run
30 KB Swings 32/20
15 OHS 95/65

Stabilization:
100 KB Seated Twists

Posted in WOD

Workout of the Day (Friday June 28, 2013)

Technical:
5 x 2 Thrusters

Metabolic:
50 Ball Slam “Buy-in” 20/15
-Then Five Rounds of:
10 Deadlifts 275/185
10 Wall Ball with ball slam ball to men’s target

Stabilization:
5 x 12 Secs Single Leg Standing Hot Potato

Posted in WOD

Workout of the Day (Thursday June 27, 2013)

Technical:
5, 4, 3, 2, 1 Power Clean to OH

Metabolic:

4 Rounds of:
50m Walking KB Lunges (53/35)
8 KB Push Ups
16 KB Push Press
30 Double Unders

Stabilization :
100 Disc Squats

Posted in WOD

Workout of the Day (Wednesday June 26, 2013)

Technical:
5 x 3 Barski Cleans

Metabolic:
Three Rounds of:
400 m Run
25 Burpee Box Jumps

Stabilization :
100 Sit-ups

Posted in WOD

Workout of the Day (Tuesday June 25, 2013)

Technical:
5 x 2 Back Squats

Metabolic:
Five Rounds of:
11 KB Swings 32/20 kg
7 Power Clean to OH 135/95
3 (Squat) Cleans 135/95

Stabilization:
5 x 12 L-Sits

Games tickets still in sale, still have some Gold and Silver tickets. I’m putting em on Craigslist end of week.

Also, some openings re still available for Monsters of Massage Tuesday from 5-7. Call for availability! Yaaayyyy mobility!

Posted in WOD

Workout of the Day (Monday June 24, 2013)

Technical:
5 x 3 Touch n Go Dealifts (no drop from the top)

Metabolic:
21, 18, 15, 12, 9, 6, 3 of:
Front Squats 185/115
Toes to Bar

5 x 2 Strict Press

Notes: Monsters of Massage is coming in this Tuesday night, some spots are still available, please sign up at front desk. Also, let me know if you would like to purchase any Games tickets! Whatever we have left after Friday, I’m selling on Craigslist. We have Gold and Silver available. Let me know ASAP

Posted in WOD

Workout of the Day (Saturday, June, 22, 2013)

Technical:

4×2 Back squat

 

Metabolic:

10 Rounds of:

3 Power Snatch (115,75)

6 Burpee over the bar

 

Stablization:

2 sets of max effort dead hang

Posted in WOD

Workout of the Day (Friday June 21, 2013)

Technical:

Burgener Warm-Up

Heavy Single (Squat) Snatch

 

Metabolic:

“Amanda”

9, 7, 5 of:

Muscle Ups

(Squat) Snatch 135/95

 

**Don’t worry folks, not everyone can actually perform muscle ups, this is a tough skill to learn requiring PRACTICE.  Scaled will be 2:1 Burpee Pull-Ups

 

Stabilization:

50 HSPU or 25 Wall Walks

 

Notes: Games tickets are sale at RCF, they will be first come first serve.  Let me know ASAP!!!

 

Posted in WOD

Workout of the Day (Thursday June 20, 2013)

Technical:
5 x 4 Power Snatch + Snatch

Metabolic:
Partner WOD-
1600 m Row
400 m Sled Push
200 AbMat Sit-ups
1600 m Run with Plate

Stabilization:
L-Sits

Time to do some work folks, I’d HIGHLY recommend “smashing” each others’ calves and quads post WOD

Also, for those of you that want to be a spectator to cheer on the fittest this year at the Games, RCF purchased some extra tickets! Let Gary know if you would like one, first come first serve!!!

Posted in WOD