Friday Workout Of the Day SKILL Turkish get ups OR Handstand Pushers (pick one) WOD – 21-15-9 Ground to overhead (95/65) (115/85)* Burpees onto 45lb plate Coaches Comments: Turkish gets ups – Keep eyes on the KB at ALL times and stay tight. HSPU – Emphasize weight distribution in your fingers. For the ground to […]
WOD: TGU/HSPUs, G2O, Burpees Read More »
Thursday Workout Of the Day LIFT Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Clean *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% *Sets 9-10 – 75-80% ***Percentage is based from full clean max WOD 6 minute AMRAP 6 Weighted Step Ups (65/45) (95/65)* 4 Weighted Lunges
WOD: Power Cleans, Step Ups, Lunges, Ropes Read More »
Wednesday Workout Of the Day WOD 1: 9min AMRAP 30 Double Unders 20 Situps 10 Burpees WOD 2: 8min AMRAP 6 Dips 6 Ring Rows 12 Med Ball Russian Twists (20/14) WOD 3: 7min AMRAP 3+ Sumo-deadlift High Pulls (95/65) 3+ Box Jumps (24/20)
Tuesday Workout Of the Day STRENGTH WOD “Death by Overhead Squats” 2+ OHS per minute (max 10 minutes) (Minute one – 2 OHS, minute 2 = 4 OHS, minute 3 = 6 OHS… etc.) *Athletes continue until they cannot finish the rep scheme in that amount of time. * Weight should be %60 (scaled) to
WOD: OHS, Tires, BPUs, and Lunges Read More »
Monday Workout Of the Day LIFT Power Cleans: 4×3 @ 80% 14 min AMRAP 7 Handstand Pushups 14 Hang Cleans (95/65) 28 Lateral Bar Hops – each jump is one rep
WOD: Cleans, HSPUs, Hops Read More »
Exciting news!! To show how much we appreciate you all helping to build our community at Royal City CrossFit, we are starting an Attendance Rewards Program starting in November. For each month you attend three or more classes for each week of the month, you will earn points which can be banked or cashed in
Attendance Rewards Program Read More »
Sunday Workout Of the day LIFT Front Squats 5×2 @ 80% WOD 15min AMRAP 25 Pull Ups (Chest-to-Bar)* 100 Double Unders 50 Push Press (95/65) (115/75)* 50 Double Unders 50 Thrusters (65/45) (95/65)* 100 Double Unders 25 Pull Ups (Chest-to-Bar)* * Indicates Advanced – Rx+ Coach’s Comments: Don’t forget to calf smash before the double
WOD: Front Squats, Pull Ups, Push Press, Thrusters Read More »
Saturday Workout Of the Day SKILL WORK Every 2 minutes for 12 minutes (6 Rounds)… Handstand Push-ups x 8-12 Strict Toes-to-Bar x 8-12 *Rep count depends on skill level WOD 20-15-10-5: Box Jump-overs (24/20) Front Rack Lunges (95/65) (115/85)* Ring Rows *If WOD is finished in under 25 minutes…. 500m Row + 3 Rope Climbs
WOD: HSPU, T2B, Box Jump-overs, Lunges, Ring Rows Read More »
Friday Workout Of the Day LIFT Snatch 4×2 @ 80% WOD 5min AMRAP 6 Thrusters (95/65) (115/85)* 12 Push Ups *2 min rest 5min AMRAP 10 Hang Cleans (95/65) (115/85)* 10 Sit Ups *2 min rest 5min AMRAP 6 Front Squats (95/65) (115/85)* 12 Burpees *Indicates advanced (Rx+) Coach’s Comments: Since the WODs are fairly
WOD: Snatch, 5min AMRAPs Read More »
Thursday Workout Of the Day CORE WORK A) 2 Rounds… 8 Hollow Body Rocks 8 Tuck Crunches B) 3 Rounds… Plank Hold – 20 seconds per side, 10 second rest LIFT A) Deadlift 4×4 @ 75-80% B) Jerk 5×2 @ 80-85% Coach’s Comments: For core work really focus on engaging the core (taking the arch
WOD: Core Work, Deadlifts, Jerks Read More »
