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RCFP comp team & families sharing some time before regionalsSuperman Scotty pulls a 455# DL during his 6am CF Total!Gareth hits a 345# PR this am!CrossFit Striking's George Ryan with Andrea & GeorgeTeam RCFP and CrossFit Striking Trainer George RyanCrossFit Striking comes to Canada!Warm up...RCFP style. Thanks to Coach Dmac

Workouts of the Day

21
May
May 21st 5:30pm class. Crazy turn out.

May 21st 5:30pm class. Crazy turn out.

Wod
A.  Spd. DL @ 63% of 1 RM; 2 reps every 45 seconds x 8.
B.  Shoulder press, 10.8.6.4.2, rest 90 seconds.
+
50.40.30.20.10 of
kb swing @ 55/35#
double unders
*top of every 2 minutes do 6 burpees

Category : Workout of the Day
20
May
Summer Paleo BBQ

Summer Paleo BBQ

Wod
22 minutes for max rounds and time per round
9-6-3
hang power clean @ 165/105
box jump @ 30/24″
-rest 60 seconds-

*after you complete the 9-6-3 you must rest 60 seconds before starting your next round.  Track your total rounds (9-6-3) = 1 round and time per each round.

After Party

Ring Dips EMOTM  1-5

 

Category : Workout of the Day
17
May
Kristen after Friday's WOD.

Kristen after Friday’s WOD.

Wod
“Ironman”
3 rounds for total time:
30 wall balls, 20/14# to 10/9 ft.
30 pull ups
30 sit ups
30 burpees

*pull ups should be unbroken or 2 sets max… don’t get caught on the pull up bar for more then 2-3 sets..

Category : Workout of the Day
17
May
Vince getting at it on weighted pull up

Vince getting at it on weighted pull up

Wod

DL – take up to a 2 RM in 4 attempts

2 reps @ 50-65%

2 reps @ 70-80%

2 reps @ 80-90%

2 reps @ 90-100% effort

*the % effort today is based off feel for the lift, not your 1 RM

+

For time:

2 clean and jerks @ 135/95#

100m run

4 clean and jerks @ 135/95#

100m run

6 clean and jerks @ 135/95#

100m run

8 clean and jerks @ 135/95#

100m run

10 clean and jerks @ 13595#

100m run

 

Category : Workout of the Day
15
May

Wod

High Bar Back Squat VS Low Bar Back Squat.

High Bar Back Squat VS Low Bar Back Squat.

A.  Back squat – work up to 1 RM w/ perfect form

5 reps @ 50-55%

4 reps @ 60-70%

3 reps @ 70-75%

2 reps @ 85-90%

1 rep @ 100-105%

1 rep @ max effort

B.  Weighted pull up – build up to a 1 RM in 3 attempts

+

10 minute amrap:

4 squat cleans @ 155/100#

12 T2B

Category : Workout of the Day
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