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Archives: RFT

Friday, October 5, 2018

5 rounds for time of:

10 GHD Sit-ups
10 Overhead Squats – 115#/75#
10 Box Jumps- 30”/24”
10 Chest to Bar Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, October 3, 2018

5 Rounds for time of:

Row 500m
15 Burpees
20 Side Shuffle – 20ft.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, August 22, 2018

5 Rounds for time of:

Run 400m
20 Walking Lunges (10/leg) – 50#/35#/hand

Coach’s notes:

For Walking lunges, one dumbbell overhead, one in front rack for 10 reps, then switch each round. Post time to complete to comments.

WOD Leaderboard
Comments: 13

Friday, August 10, 2018

10 Rounds for time of:

5 Chest to Bar Pull ups
40 ft Handstand Walk
10 Power Snatch – 96#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Thursday, August 2, 2018

“Jason”

5 Rounds for time:

12 Deadlift – 225#/145#
16 Strict Pull-ups
20 Ring Push-ups

TT WOD – Off Season:

All sets for time.

A. 200m “yoke” carry – 225#/135#

B.  25 D-ball Over Alternating Shoulder.

C.  150ft. Sled Push

D.  50 Tire Flips

E.  Max weight medicine ball toss over rig.

Coach’s notes:

This WOD is to honor Jay Glennie's 2 year anniversary of his recovery from a cardiac arrest. He's never been stronger and we're so happy to be a part of his journey. Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, July 28, 2018

10 rounds for time of:

Run 200m
12 Box Jumps
6 Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, July 21, 2018

“Eva”

5 Rounds for time of:
Run 800m
30 Kettlebell Swings – 2.0/1.5 pood
30 Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, July 13, 2018

10 Rounds for time of:

200m Run

10 Alternating Dumbbell Ground to Overhead – 55#/35#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Sunday, July 8, 2018

50, 40, 30, 20, 10 rep rounds for time of:

Shoulder Press – 45#/35#
Squat
Double Unders
*after each round complete 10 Toes to Bar

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, June 30, 2018

5 rounds for time of:

WOD:

1 legless rope climb
20 Pistols
Run 400m

TT WOD – Gymnastics:

A.  Use the class to practise and challenge your new found skills.

Coach’s notes:

Post time to complete to comments. For TT gymnastics post all PR’s, and thoughts regarding TT to comments

WOD Leaderboard
Comments: 4