WOD

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RCCC - CrossFitView Public WhiteboardWarm-up30 Seconds Jumping Jacks Push-up to Down Dog Active Samson Active Spidermans Side Lunge Air Squats PVC Pass Throughs Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsStamina squattingAlternating On the Minute x 12 (6…
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Burner

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RCCC - BurnerView Public WhiteboardWarm-up30 Seconds Jumping Jacks Push-up to Down Dog Active Samson Active Spidermans Side Lunge Air Squats PVC Pass Throughs Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsStamina squattingAlternating On the Minute x 12 (6…
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WOD

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RCCC - CrossFitView Public WhiteboardWarm-up200 M Jog then 1 round 12 active spidermans (5 each leg) 12 push up to down dog 12 burpees 12 squats 50 jumping jacks (count touch at the top only)ConditioningMetcon (Time)"Roomba" 10-9-8-7-6-5-4-3-2-1 Man Makers (50/35) After Each Round: 15 AbMat Sit-Ups 42 Single UndersCool Down500…
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Burner

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RCCC - BurnerView Public WhiteboardWarm-up200 M Jog then 1 round 12 active spidermans (5 each leg) 12 push up to down dog 12 burpees 12 squats 50 jumping jacks (count touch at the top only)ConditioningMetcon (Time)"Roomba" 10-9-8-7-6-5-4-3-2-1 Man Makers (50/35) After Each Round: 15 AbMat Sit-Ups 42 Single UndersCool Down500…
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WOD

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RCCC - CrossFitView Public WhiteboardWarm-up500 m row then 1 rounds 8 burpees 15 push ups 20 kb swings 30 airsquats Mobility Active spidermans pigeon poseConditioningMetcon (3 Rounds for time)On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20) On…
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Burner

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RCCC - BurnerView Public WhiteboardWarm-up500 m row then 1 rounds 8 burpees 15 push ups 20 kb swings 30 airsquats Mobility Active spidermans pigeon poseConditioningMetcon (3 Rounds for time)On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20) On…
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Burner

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RCCC - BurnerView Public WhiteboardWarm-up200 m run quad stretch knee to chest solider kicks burpee broad jumps active spider mans heel walk toe walk knee raises butt kickers 6 shuttle sprintsConditioningFull Count (Time)For time: 21-18-15-12-9: Assault Bike Calories (Same for Males & Females) 16 Alternating Dumbbell Power Snatches (50/35) After…
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WOD

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RCCC - CrossFitView Public WhiteboardWarm-up200 m run quad stretch knee to chest solider kicks burpee broad jumps active spider mans heel walk toe walk knee raises butt kickers 6 shuttle sprintsConditioningFull Count (Time)For time: 21-18-15-12-9: Assault Bike Calories (Same for Males & Females) 16 Alternating Dumbbell Power Snatches (50/35) After…
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WOD

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RCCC - CrossFitView Public WhiteboardWarm-upBike/row 1 min sec easy pace 10 active spider-mans 5 good mornings bike/row 45 sec medium pace 10 push ups to down dog 5 back squats empty barbell bike/ row 30 sec fast pace 10 elbow rotations 5 per arm 5 strict press 5 deadlifts 5…
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