THURSDAY 10-22-15
WARMUP Coach’s Choice SKILLS Wall Balls Hang Power Snatch T2B WOD 5 Rounds for Time of: 30 Wall Balls (20/14) 15 Hang Power Snatches (95/65) 15 T2B ———————– Travel WOD 5 Rounds for Time of: 30...
View ArticleFRIDAY 10-23-15
“GALLANT” U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in...
View ArticleSATURDAY 10-24-15
WARMUP Coach’s Choice SKILLS KB Swings KB Goblet Lunge WOD Teams of 3 20 Minute AMRAP of: Ascending Ladder of KB Swings (53/35) & KB Goblet Lunge (53/35) **2 Partners hold a forarm plank while...
View ArticleMONDAY 10-26-15
WARMUP Coach’s Choice SKILLS Stationary OH Lunge HSPU WOD 3 Rounds for Time of: 40 Stationary OH Lunges (45/25) 30 Box Jump Overs (24/20) 20 Wall Balls (20/14) 10 HSPU ————————– Travel WOD 3...
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The Scale is Bull$&!#
Welcome to the first article of our “Sunday Soundoff” by the RCFBC/SciCoh coaching staff. Our goal is to inspire you, educate you, make you think, make you laugh or even do all four at once by getting...
View ArticleTUESDAY 10-27-15
WARMUP Coach’s Choice SKILLS KB Swing WOD 15 Minute AMRAP of: 15 Calorie Row 15 KB Swings (53/35) 15 Slam Balls (25/18) ———————- Travel WOD 1 Mile Run THEN… 40 Pushups 40 Squats 40 Burpees THEN…...
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2015 RCFBC Nutrition Challenge
We all want to eat better. With Thanksgiving right around the corner, what better way to kick off the holiday season than with a Nutrition Challenge? The ultimate goal is for you to make healthier...
View ArticleWEDNESDAY 10-28-15
WARMUP Coach’s Choice SKILLS Shoulder to Overhead WOD 7 Rounds For Time of: 400m Run 10 Shoulder to Overhead (155/105) ——————- Travel WOD 7 Rounds For Time of: 400m Run 10 Hand Release Pushups...
View ArticleTHURSDAY 10-29-15
WARMUP Coach’s CHoice SKILLS Double Unders WOD “ANNIE UP” For Time: 50 Double Unders 25 Pullups 40 Double Unders 20 Pullups 30 Double Unders 15 Pullups 20 Double Unders 10 Pullups 10 Double Unders...
View ArticleHERO WOD FRIDAY 10-30-15
“GATOR” U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on...
View ArticleMONDAY 11-2-15
WARMUP Coach’s Choice SKILLS Clean & Jerk C2B Pullups WOD 21-15-9 Clean & Jerk (135/95) C2B Pullups ———————– Travel WOD Run 5k The post MONDAY 11-2-15 appeared first on Reebok CrossFit...
View ArticleTUESDAY 11-3-15
WARMUP Coach’s Choice SKILLS Bench Press Lateral Burpees Over the Bar WOD A. 3 x 5 Bench Press B. 3 Rounds for Time of: 12 Back Squats (225/155) 9 Lateral Burpees Over the Bar 200m Sprint...
View ArticleWEDNESDAY 11-4-15
WARMUP Coach’s Choice SKILLS Pendlay Row Deadlift WOD A. Pendlay Row 4×10 B. “CHRISTINE” 3 Rounds for time of: 500m Row 12 Body Weight Deadlift 21 Box Jumps (20″ male/20″ female) ——————-...
View ArticleTHURSDAY 11-5-15
WARMUP Coach’s Choice SKILLS Russian Twist Plate Ground to Overhead Overhead Walking Lunge with Plate WOD 5 Rounds for Time of: 20 Russian Twists with Plate (45/35) 15 Plate Ground to Overhead...
View Article“HERO WOD” FRIDAY 11-6-15
“DANIEL” With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to...
View ArticleMONDAY 11-9-15
WARMUP Coach’s Choice SKILLS Pistol Squat WOD “MARY” 20 Minute AMRAP of: 5 HSPU 10 Pistol Squats (Alternating) 15 Pull-Ups ———————— Travel WOD 20 Minute AMRAP of: 5 Hand Release Push-Ups 10 Squat...
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Some of you know that I am a Born-Again Christian. My faith in Christ dictates all things in my life: where I will live, where I will work, who I was to marry, etc. I came to accept Jesus Christ as...
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2015 RCFBC Nutrition Challenge Kick-Off
Athletes! Start. Your. Engines!! That’s right – this nutrition challenge has officially begun! We know you have a million questions swimming in your minds, so hopefully this little Q&A article...
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Catherine “I take the bags of groceries and AMRAP farmer carry them up a...
1) Tell us a little about yourself? I am Catherine Lacovara, 28 years old, and a newer resident of Scituate. I grew up in Plymouth, Ma. I work in eye care as a Para Optometric down in Scituate...
View ArticleTuesday 11-10-15
Warm Up Coach’s Choice WOD 2 rounds for working time of: 1 mile run Rest as needed between rounds —————- Travel WOD 21-18-15-12-9-6-3 for time of: Air Squats Burpees The post Tuesday 11-10-15 appeared...
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