ARFC 2.28.19

Announcements

We will be doing 19.2 on Friday night at 7pm! Bring a drink or snack and come out for some fun.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

T2B practice

The Chief is Dead (AMRAP – Rounds and Reps)

Five AMRAPs in 24 minutes:

4 min AMRAP

3 Power Cleans 135/95

6 Push-ups

9 Air Squats

12 Deadlifts

1 minute Rest, then repeat (5 times total)

ARFC 2.27.19

Announcements

We will be doing 19.2 on Friday night at 7pm! Bring a drink or snack and come out for some fun.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3000m Partner Row. One works one hold plate 45/35

Divide row as follows.

500-400-300-200-100. Partners switch after each distance.

Metcon (Time)

40-30-20-10

Wallballs (20/14)

Box Jump Overs (24/20)

ARFC 2.26.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Oly

11 EMOM

1 Squat Snatch + 1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15/9 Cal Bike

12 C2B

9 double DB Clean and Jerks (50/35s)

ARFC 2.25.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Take about 15 minutes for each to work to a heavy for the day. Score is total weight of all 3 lifts combined.

Shoulder press= strict press

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

The Royal Tenenbaums (Time)

Teams of 3

100 Deadlifts (95/65)

80 Hang Power Cleans

60 Front Squats

40 Push Jerks

20 Thrusters

One athlete works at a time.

Every minute on the minute, stop and all 3 athletes complete 5 burpees.

The CrossFit Games Open 19.1

Announcements

This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strict Press (5×5)

Metcon

Crossfit Games Open 19.1 (AMRAP – Rounds and Reps)

15 AMRAP

19 wall balls (20/14)

19 cal row

ARFC 2.21.19

Announcements

This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

HSPU

Scales for HSPU. Work to kicking up on wall.

For those who have strict and kipping HSPU, work to a max deficit HSPU.

Metcon

Metcon (No Measure)

25 EMOM (30 sec work/30 sec rest)

1 – Air squat to target – whatever puts athlete where hip crease is below top of the knee

2 – DB hang snatch (50/35)

3 – Flutter kicks

4 – Box step (30/24)

5 – T2B

ARFC 2.20.19

Announcements

This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Body Armor

5 Supersets:

5-4-3-2-1: Heavy Deadlifts

After Each Set:

10 Dumbbell Bench Press

15 Weighted AbMat Sit-ups

Metcon

Squeaky Wheel (AMRAP – Rounds and Reps)

15 min AMRAP (as many rounds/reps as possible):

60 Double Unders

30/21 Calorie Bike

10 Push Jerks (165/110)

ARFC 2.19.19

Announcements

This Saturday at 11am, Stretch Lab will be doing a demo after the 10am class!
Also, we will be doing the Crossfit Games Open workout Friday Night starting at 7pm.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Cardio

Row Conditioning

On the 0:00 – 21/15 Calorie Row

On the 1:30 – 18/13 Calorie Row

On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row

On the 6:30 – 18/13 Calorie Row

On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row

On the 11:30 – 18/13 Calorie Row

On the 13:00 – 15/11 Calorie Row

Metcon

Top Heavy (AMRAP – Rounds and Reps)

18 min AMRAP:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

9am

Alamo Ranch Fit Club – Skills Class

Metcon (No Measure)

24 EMOM (30sec work/30 sec rest)

Battle rope

Tire flip

Sled push

Burpees

Fast feet to slam ball

Sprints