WOD: Snatch, Front Squats, T2Bs
Wednesday Workout Of the Day LIFT Snatch 3×3 @ 80-85% 3×2 @ 85-90% WOD 15-12-9-6-3 Front Squats (155/105) Toes to Bar
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October 2018
WOD: FGB
Reminder: If you have not yet already, please take two minutes to fill out our member survey. Tuesday Workout Of the Day “Fight Gone Bad” 3 Rounds, 1min each… 1. Wall Balls (24/20) 2. Sumo-Deadlift High Pulls (75/55) 3. Box Jumps (20) 4. Push Press (75/55) 5. Row (cal) 6. Rest
WOD: Back Squat, Cleans, K2Es, Burpees
Monday Workout Of the Day LIFT Back Squat3×5 @ 75-80% WOD 7min AMRAP7 Power Cleans (115/75)7 Knees To Elbows7 Bar-Over Burpees
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WOD: Diane, DUs, Ropes
Sunday Workout Of the Day WOD 1 “Diane”21-15-9Deadlifts (225/155)Handstand Pushups WOD 2 Tabata*Double Unders *8 Rounds: 20sec on / 10sec off BUY OUT 4 Rope Climbs
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WOD: BJs, Clusters, Pullups, BFBs, Thrusters, BBJOs, C&Js, BMUs
Saturday Workout Of the Day Partner WOD 90 Box Jumps (24/20)90 Clusters (75/55)90 Pullups60 Bar-Facing Burpees60 Thrusters (115/75)60 Chest to Bar Pullups30 Burpee Box Jump-Overs30 Clean & Jerks (145/95)30 Bar Muscle-Ups
WOD: BJs, Clusters, Pullups, BFBs, Thrusters, BBJOs, C&Js, BMUs Read More »
WOD: Press, Row
Friday Workout Of the Day LIFT PressFind 1RM WOD Rowing Sprint Relay Teams of 2* 500m Row400m Row300m Row200m Row100m Row *Partner 1 rows 500m while Partner 2 rests, then Partner 2 rows 500m while Partner 1 rests, etc.
Survey: Help Us Serve You Better!
Hey all! Royal City CrossFit has come a long way over the years. We are full of amazing people, and we want to make it better. So we need our most important people, you guys, to let us know what we’re doing well and what we could do better. So if you have a spare
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WOD: Clean, T2Bs, Burpees, DUs
Thursday Workout Of the Day LIFT CleanFind 1RM WOD 100 Double Unders25 Burpees25 Toes to Bar25 Burpees25 Toes to Bar100 Double Unders
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WOD: HSW, BJs, KBs
Wednesday Workout Of the Day SKILL Handstand Walk E2Mx5… L1 – 30sec Pike Hold L2 – 30sec Pike Walk Around Box L3 – 30sec Wall Walks L4 – 30sec Shouder Taps L5 – 30sec Kick up & Walk to Wall L6 – 30sec Max Distance Handstand Walk WOD 6 Rounds 18 Box Jumps (24/20) 6
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WOD: Back Squat, WBs, Pullups
Tuesday Workout Of the Day LIFT Back Squat Find 1RM WOD 0:00-2:00 10 Wall Balls (20/14) 10 Chest To Bar Pullups 2:00-4:00 12 Wall Balls 12 Chest to Bar Pullups 4:00-6:00 14 Wall Balls 14 Chest to Bar Pullups 6:00-8:00* 16 Wall Balls 16 Chest to Bar Pullups *Continue until you can no longer finish
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