November 2013 - RCF NuernbergRCF Nuernberg


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30 Nov 2013

Kelly

Kelly

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

29 Nov 2013

Grace

For time:30 Clean & Jerks, 135/95 lbs
27 Nov 2013

Row 500 m for Time
Row 500 m This is an all out effort for time.
Ring Dips : Max Set
A single set of Ring Dips for max reps.
12-9-6: Deadlifts and Bench Press
12-9-6 reps, for time of:Deadlift, 315/205 lbs

Bench Press, 225/115 lbs

26 Nov 2013

Ball Slams

Ball Slam : 100 Reps for Time

For time: 100 Ball Slams, 30/20 lbs

AMRAP 20 mins: Medicine Ball Cleans, Push-ups, Back Squats and 3 more

Complete as many rounds as possible in 20 mins of:

10 Medicine Ball Cleans, 20/14 lbs

10 Push-ups

5 Back Squats, 225/165 lbs

10 Medicine Ball Cleans, 20/14 lbs

10 Push-ups

5 Back Squats, 225/165 lbs

 

Partner workout. Partner A complete 10-10-5-10-10-5 and then Partner B begins.

 

Post total rounds completed.

Push-ups : Max Set
A single set of Push-ups for max reps.Put each of your hands on a 25# plate. Put both of your feet on one 25# plate. And touch your chest to an abmat. You may raise your hips in the air or sag in the middle to rest, but hands and feet must stay in touch with the ground or your set is terminated.

AMRAP 20 mins: Wall Balls, Kettlebell Swing (Russian)s, Up Downs and 2 more
Complete as many rounds as possible in 20 mins of:

50 Wall Balls, 9/6 kg

40 Kettlebell Swing (Russian)s, 32/24 kg

30 Up Downs

20 Pull-ups

100 Double Unders

Last qualifier.  WOD 3 today and Sunday morning (24 November).

21-15-9: Kettlebell Snatch and Pull-ups

21-15-9 reps, for time of:

Kettlebell Snatch (one arm – R), 1.5/1 pood

Kettlebell Snatch (one arm – L), 1.5/1 pood

Pull-up

800 m, Clean & Jerks, 400 m and 2 more

For time:

Run, 800 m

21 Clean & Jerks, 135/95 lbs

Run, 400 m

21 Clean & Jerks, 135/95 lbs

Run, 800 m

“Death By” – Back Squat : 1 rep + 1 rep / 1 min
Death By Back Squat With a continuously running clock perform:

1 Back Squat, 1x bodyweight in the first 1 min,

2 Back Squats, 1x bodyweight in the second 1 min

3 Back Squats, 1x bodyweight in the third 1 min

… Continuing this for as long as you are able.

then
Muscle-ups : Max Set
A single set of Muscle-ups for max reps.


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