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Archives: RFT

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

Sunday, June 24, 2018

TT WOD – Competitive:

A. Push Press – 3, 3, 3, 2, 2, 2, 2, 2

B.  3 rounds for time:
10 Thrusters – 155#/105#
15 Chest to Bar Pull-ups
400m Row

WOD:

5 rounds for time of:

10 Power Snatch – 95#/65#
15 Kettlebell Swings – 2.0/1.5 pood
3 Rope Climbs

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Sunday, June 17, 2018

TT WOD – Competitive:

As Many Rounds As Possible (AMRAP) in 60 minutes of:

17 Power Cleans – 135#/95#
75 Air Squats

Notes:  At the end of each round, unload the bar and carry it 200m away, retrieve one plate and bring it to the bar, then retrieve the second plate and bring it to the barbell, reload the barbell for the next round.

WOD:

3 rounds for time of:

Run 400m
12 Squat Snatch – 135#/95#
15 Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Monday, June 11, 2018

5 Rounds for time of:

10 Strict Pull-ups
20 Left arm kettlebell walking lunges (10 steps/leg) – 1.5/1.0 pood
20 Push-ups
20 Right arm kettlebell walking lunges

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, May 27, 2018

TT WOD – Competitive

3 rounds for time of:
20 Cal Row
20 Push Press (from Floor) – 165#/105#
20 Pull-ups
REST 3:00

2 rounds for time of:
15 Power Snatch – 135#/95#
15 Overhead Squats
15 Deadlift
REST 3:00

1 round for time of:
10 Ring Dips
10 Handstand Push-ups
10 Wall Walks
10 Muscle-ups

WOD

5 Rounds for time(s) and load(s):
10 Dumbbell Thrusters
20 Wallballs – 20#/14# to 11’ and 10’
30 Cal Row
Rest 2:00

Coach’s notes:

Post time and weight per round and total working time to comments for WOD. For TT WOD - Competitive post time per set and total working time.

WOD Leaderboard
Comments: 1

Tuesday, May 8, 2018

WOD:

5 Rounds for time of:
Run 400m
10 Squat Snatch – 135#/95#

Coach’s notes:  Post time to complete to comments.

TT WOD – Gymnastics:

A1.  Seated Dumbbell Shoulder Press – 7-9 reps @ 31X0 X 5 sets, rest 90-120s
A2.  Ring Rows – 8-10 reps X 5 sets @ 3012, rest 90-120s
B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps X 4 sets @ 3012, rest 90s
B2.  Dumbbell External Rotation – 12-15 reps/arm X 4 sets @ 3010, rest 90s

Coach’s notes:  Post loads for all sets to comments.

Comments: 11

Sunday, May 6, 2018

TT WOD – Competitive

A.  1 Mile run, then

3 rounds of:
15 GHD Sit-ups
15 Overhead Squats – 135#/95#
15 Toes to Bar, then

Run 1 Mile.

B.  As Many Rounds As Possible (AMRAP) in 8 minutes of:

30s Max. Triple Unders
10 Alternating Single Arm Dumbbell Ground to Overhead (5 per/side) – 80#/50#

Coach’s notes:  Post time to complete A and reps for triple unders and rounds and reps complete for B to comments.

WOD:

3 Rounds for time of:
10 Strict Handstand Push-ups
20 Power Clean – 135#/95#
40 Sit-ups

REST 3:00

3 Rounds for time of:
40 Double Unders
20 Deadlift – 135#/95#
10 Bar Facing Burpees

Coach’s notes:  Post time to complete both triplets and total working time to comments.

Comments: 6

Thursday, April 26, 2018

4 rounds for time of:

25 Wallballs – 20#/14#
50 Double unders

REST 4:00, then

4 rounds for time of:

10 Deadlift – 135#/95#
10 Toes to Rings
10 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete each to comments.

WOD Leaderboard
Comments: 12