Thursday, July 29, 2010
Skill/Strength:
WOD:
15 Minute AMRAP
Wednesday July 28, 2010
Skill/Strength:
WOD:
5 rounds for time
Tuesday 2010 07 27
Skill/Strength
WOD
16:30 AMRAP
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WE ARE STARTING MARATHON TRAINING, FOR ALL THOSE INTERESTED IN LEARNING THE NEW RUNNING TECHNIQUE, A MORE EFFICIENT RUNNING PROGRAM, AND STRENGTH TRAINING FOR RUNNERS. WE WILL BE HOSTING RUNNING CLINICS EVERY SATURDAY FROM 7AM TO 9AM. CLINICS ARE FREE TO CURRENT RCF MEMBERS, BUT ALL OTHERS ARE WELCOME AT A SMALL RATE. PLEASE CONTACT US FOR THE FEES FOR THESE CLINICS.
CFE
3 min ON – 1 min OFF
2 min ON – 1 min OFF
1 min ON – 1 min OFF
3 min ON – :30 s OFF
2 min ON – :30 s OFF
1 min ON – DONE
Monday 2010 07 26
PR Day:
Back Squats: attempt to get a new PR
Push Ups: Max reps, 5 min cut off time. During the push ups, the only authorized resting positions are sag in the middle or arching your back upwards. You may not remove your hands or feet from ground. Chest must touch the ground (on the down position) and arms must be fully extended (inthe up position) for a full count. Everyone must do push ups on hands and toes. No modifications.
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Friday, July 23, 2010
Strength/Skill:
Double Unders and Kipping pull ups for 10 minutes. Practice.
WOD:
Teams of 2.
500 Sit ups tip to toes
Uneven bars farmers walk 200 meters.
Start with one partner doing sit ups while the other one waits. Once partner gets tired, the other one continues with the sit ups. As soon as the second person tires, both start the farmers walk alternating each time the bars touches the floor. Then both partners continue with the situps until they hit 500 together. If in the second round the sit ups are not complete, partners must continue to do the farmers walk until the 500 mark is met….
