Posts Categorized: wod

Tuesday 12.15.2015

Strength Back Squat 10-8-6-4-3-2-1 *70%-100% Metcon “Jackie” 1000m Row 50 Thrusters(45) 30 Pull-ups EC Squat Snatch + Hang Snatch *Heavy Single  

Monday 12.14.2015

Strength Squat Clean + Hang Clean + Jerk *Work up to heavy weight than 3×1 Metcon 3 Rounds 5 Handstand Push-ups 10 Cleans(93/135) 15 Burpees 20 KB Swings(35/53) 25 Wall Balls(14/20) EC 48-30-18 Airdyne/Cal Row Push-ups

Friday 12.11.2015

Announcement:  Excited to announce that starting Monday(12/14) we will be offering Childcare at the 4:15pm class on Monday, Tuesday, and Thursday!  Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-8pm!  Please bring a lawn chair and beverage of choice(we will have water) Metcon “Fight Gone Bad” 3 Rounds 1 Minute each movement: more »

Thursday 12.10.2015

Announcement:  Excited to announce that starting Monday(12/14) we will be offering Childcare at the 4:15pm class on Monday, Tuesday, and Thursday!  Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-8pm!  Please bring a lawn chair and beverage of choice(we will have water) Strength Front Squat 5-4-3-2-1- *75%-95% Metcon EMOTM x 12 Minutes more »

Wednesday 12.09.2015

Announcement:    Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-8pm! Metcon In teams of 3 or 4. 28 Minute AMRAP Cal Row(8/12) 10 KB Swings(44/53) 50′ Walking Lunge EC Hang Snatch + Snatch *Heavy Single

Tuesday 12.08.2015

Announcement:  Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-10pm! Strength Back Squat 10-8-6-4-3-2 *70%-95% Metcon 4 Rounds 5 Clean and Jerks(133/185) 10 Toes to Bar 15 Box Jumps(20/24) EC 6 Rounds 1 Minute Row 1 Minute Rest *Score is total calories

Monday 12.07.2015

Announcement:  Don’t forget our RLCF Christmas Party is this Saturday (12/12) from 5pm-10pm! Strength Clean and Jerk 3×2 *Work up to heavy weight than 3 doubles at that weight try to be as close as last weeks weight as you can Metcon 21 Power Snatches(93/135) 21 Burpee Over the Bar 15 Overhead Squats(83/135) 15 Burpee more »

Friday 12.04.2015

Metcon In Teams of 3. 100 Cal Row 100 Deadlift (93/135) 80 Cal Row 80 Hang Clean (93/135) 60 Cal Row 60 Front Squats (93/135) 40 Cal Row 40 Shoulder to Overhead (93/135) 20 Cal Row 20 Clusters (93/135) EC 5 Rounds :20 Toes to Bar + ME Strict Pull-ups 1 Minute Rest between rounds

Thursday 12.03.2015

Announcement:  December only Rend Lake Dental is offering Rend Lake Crossfit members a special deal.  They are offering a free bleaching trays to all new adult patients that are RLCF members. This offer must be in combination with cleaning exam and X-rays.  Like their FB page and contact them at (618)435-5253. Strength Front Squat 5-5-5-4-3-2 more »

Tuesday 12.01.2015

Strength Back Squat 10-8-6-4-3 *70%-90% Metcon 3 Rounds 400m Run 12 Hang Cleans (133/185) 50 Double Unders EC EMOTM x 7 Minutes Hang Snatch + Snatch