Workout Of the Day (Tuesday December 20, 2011)
| Technical: | 5 x 2 Snatch Balance |
|---|---|
| For Time: | Complete as many rounds as possible in 10 min of:5 Toes To Bar
10 Thrusters (75/45) 15 Ball Slams (20/15) |
| Stabilization: | 60 Holiday Burpees! |
| Details: | Those of you that ordered weightlifting shoes, I have them, I cannot recall who you were… Claim them, or I will sell them to someone else!
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Workout Of the Day (Monday December 19, 2011)
| Technical: | 5 x 4 Zots Press |
|---|---|
| For Time: | Two Rounds of:30 OHS (95/65)
30 Calories on Row 30 Ground to Overhead (95/65) |
| Stabilization: | 10 x 1 TGU |
| Details: | 57 Holiday Burpees!
This weekend was the WOD Gear Team Series Competition held down in Southern California… RCF was represented very well down there and finished in third place!!!! Nice Job: Wes Hutchinson Jordan Smith Valerie Calhoun Amy Slay
Now, they’re roughing it in celebration at Six Flags Theme Park today!
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Monica
Fyi, Friday is coach Monica’s last day training before she moves away!!! Wish her good luck and gve her a hug!
Workout Of the Day (Friday December 16, 2011)
| Technical: | 3, 2, 1, 1, 1 Cleans |
|---|---|
| For Time: | Five Rounds of:
5 Thrusters (155/105) 10 KB Snatch Rt Arm (70/44) 10 KB Snatch Lt Arm (70/44) 15 Pushups |
| Stabilization: | 7 x 1 Wtd. Pullups |
| Details: | 48 Holiday Burpees!
Happy Friday everyone. Yes, the workouts and programming will be a little tailored over the next 8 weeks for many of the “Death By Barbell” participants, or I will be having you do some extra work outside of the regular classes. Keep up the hard work guys!
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Oh so close…
Again, we are offering 1 FREE month of training if anyone can shoulder the big atlas stone. I’m close to betting 6 months of training on it too, I’ll just have to talk to Toddy first!
… And Jon H. attempting the 215# post first RCF experience… Close, but not quite!
Workout Of the Day (Thursday December 15, 2011)
| Technical: | 5 x 3 Front Squats |
|---|---|
| For Time: | Three Rounds of:
30 Alt Leg Lunges with DB’s held at side (50/30) 15 Ring Dips 15 DB Push Press (50/30) |
| Stabilization: | EMOM Perform 25 Situps for 4 Minutes |
| Details: | 45 Holiday Burpees!!!
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Workout Of the Day (Wednesday December 14, 2011)
| Technical: | 5 x 2 Split Jerk |
|---|---|
| For Time: | Seven Rounds of:
10 Power Cleans (135/95) 10 Toes to Bar 10 Calories on Row |
| Stabilization: | 100 Seated Twists |
| Details: | 42 Holiday Burpees!
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Shoes are in!
Was not able to get all pairs of shoes, but if I was not able to get your sizes this time, my contact will be ordering them again in early January.
Workout Of the Day (Tuesday December 13, 2011)
| Technical: | 4 x 5 Back Squats |
|---|---|
| For Time: | Complete as many rounds as possible in 10 minutes of:
7 Burpee Deadlifts (225/155) 11 Pullups |
| Stabilization: | 5 x 12 secs Hollow Rock |
| Details: | Those of you in class, only do 19 Holiday Burpees, if you are not in class, perform 39!
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