Saturday 12.16.17

Join us tomorrow at ABI Beach for RCFSTT’s Holiday Get together!! Coach Rachel will have her Thunder Cat out to play!! 12pm-3pm 🙂

 

9:30am WOD:
Teams of 2
As Many Rounds (and Reps) As Possible in 20 Minutes
Partner 1:
5 Shoulder to OverHead (155/105)
10 Power Cleans (155/105)
15 Deadlift (155/105)
Partner 2: Max Effort Cal Row
*Rotate at Completion of Every Round
**Two Scores = Total Rounds and Reps and Total Cal

Holiday Get Together: Sunday 12pm-3pm at ABI Beach
*Come on down for some Holiday Cheer with your CrossFit Community!! Bring your families and friends! Beach fun, Volleyball, Cornhole, Music, Cocktails, Food and the boat you have been looking at for months!! 🙂  Guaranteed to be a good time!! Hope to see you all there.

Friday 12.15.17

We get by with a little help from our friends!

STRENGTH: Back Squat
1 Rep Max- RETEST DAY

WOD:
As Many Rounds (and Reps) As Possible in 10 Minutes
10 KettleBell Deadlift (53/35)
10 Goblet Squats (53/35)
10 V-Ups

BOOT CAMP STRENGTH:
400m Walking Lunge

BOOT CAMP WOD: Same

Thursday 12.13.17

The handsome Rick is back in the building…watch out ladies!

WOD:
Every 3 Minutes for 24 Minutes
200m Run
30 DoubleUnders
12 KettleBell Swing (53/35)

BOOT CAMP: Same

Wednesday 12.13.17

It’s RETEST Day…Let’s hit some Personal Records!

STRENGTH: Power Clean – 1 Rep Max- RETEST DAY

WOD:
“Death by….”
Hang Clean (95/65)
Box Jump (24/20)

Minute 1: 1 Hang Clean & 1 Box Jump
Minute 2: 2 Hang Clean & 2 Box Jump
Minute 3: 3 Hang Clean & 3 Box Jump
ETC….

BOOT CAMP STRENGTH:
Partner Ab Smash
2 Rounds For Quality
20E Leg Toss
20T Weighted Sit-Ups
:40E Weighted Plank

WOD:
“Death by….”
Med Ball Clean (20/14)
Box Jump (24/20)

 

Tuesday 12.12.17

Get ready for Cindy!

WOD:
“Cindy”
As Many Rounds (and Reps) As Possible in 20 Minutes
5 Pull-Up
10 Push-Up
15 Air Squats

AFTERBASH:
Every Minute On the Minute for 8 Minutes
O: :30 Hollow Hold
E: :30 Handstand Hold

BOOT CAMP: Same