Happy Birthday Bree

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Stations (45 sec work / 15 sec rest)

10 minutes

1 – Battle Ropes

2 – Lunges

3 – Slam Balls

4 – Kip swings (arc/hollow)

5 – Ski Erg

Metcon

Metcon (AMRAP – Rounds and Reps)

31 AMRAP with a partner:

31 DU

31 Wall Balls (20/14)

31 DU

31 Power Cleans (105/75)

31 DU

31 AB mats

31 DU

31 Cal Bike
One works, one rests. Divide work however.

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

17 amrap

With a partner

15 slam balls

10 pushups

5 wall balls

One partner does work other partner does 300m row. Switch when row is completed.

Metcon (AMRAP – Rounds and Reps)

17 amrap

With a partner

15 slam balls

10 pushups

5 wall balls

One partner does work other partner does 300m row. Switch when row is completed.

ARFC 2.15.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

800m Run

Strength

Overhead Squat (5×5)

Metcon

Twenty-Something (AMRAP – Rounds and Reps)

20 AMRAP

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

Valentine’s Day Massacre

Announcements

This Saturday 2 ARFC teams are competing at the Valentine’s Massacre Competition at Elite Crossfit in Selma! Come out and support if you can.

Alamo Ranch Fit Club – Functional Fitness

Partner Row Red Light Green Light (No Measure)

For 3 Minutes: One partner rows, one does push-up. When the coach says Green light, one partner rows for max meters while the other does push-ups. Stop at red light.

SWITCH

3 more minutes.

Lets see who can get the most combined meters and pushups as a team!

Metcon (Time)

With a partner for time

21-15-9

Partner Ab Mat situps with Med Ball (20/14)

Partner Deadlifts (305/255)

into

9-15-21

Synchronized Hanging Knee Raises

Partner Deadlifts

Rest 3 minutes

300 DU

One works one dead hangs from bar during DU


ARFC 2.13.19

Announcements

This Saturday 2 ARFC teams are competing at the Valentine’s Massacre Competition at Elite Crossfit in Selma! Come out and support if you can.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-Up #5 (No Measure)

15 sec Fast Feet (Football Chatter)

15 sec Butt Kickers

15 sec hold at bottom of squat

9 Air Squats

10 Trunk Twists

10 Push-ups

15 sec Fast Feet

15 sec Butt kickers

10 Jump Squats

400m Run

Metcon

Sole Cycle (Time)

3 Rounds:

AMRAP 5:

15 Bar Facing Burpees

21 Power Cleans

27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105

Round 2: 135/95

Round 3: 115/85

Body Armor

Bench Press (5×5)

Build to heavy set of 5

ARFC 2.12.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Snatch Warm-up (No Measure)

2 Rounds

5 Inch Worms

5 Snatch Grip (Behind the head) press

5 Snatch Grip (Behind the head) Press in a Quarter Squat

5 Snatch Grip (Behind the head) Sots Press

5 Jumping Squats with Barbell on back

5 Ninja Squats on right side

5 Ninja Squats on left side

5 Muscle Snatch from the Hang

5 Snatch of the day

STRENGTH/SKILL

Snatch (1×1)

This is a Squat Snatch.

Take 20-25 minutes to work to a heavy for the day or just work on the form.

Metcon

Dubble Bubble (AMRAP – Rounds and Reps)

15 min AMRAP:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

ARFC 2.11.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

11 EMOM

1 Clean and Jerk

If you are new to this, just work on form.

If you have been around a while, here are some percentages to work on:

Minute 1-3 @ 50%,

Minute 4-6 @ 65%

Minute 7-9 @ 75%,

Minute 10-11 @ 85% – 90%

Funny Bone (Time)

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

Happy Birthday Joshua #squadWOD

Alamo Ranch Fit Club – Functional Fitness

Happy Birthday Joshua (Time)

With a partner for time:

Cash In: 100 ab Mat sit-ups

Double “DT”

10 Rounds

12 DL

9 Hang Cleans

6 Push Jerks

Cash out: 100 ab Mat sit-ups
One works one rests

ARFC 2.8.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Power Clean + Hang Squat Clean + Squat Clean

On the 90 seconds x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

6 AMRAP

6 power clean 95/65

4 pull-ups

2 min rest

5 AMRAP

6 thrusters

4 c2b

2 min rest

4 AMRAP

6 power snatch

4 HSPU

Tummy Time

3 Sets: :30 Seconds On, :30 Seconds Off – GHD Sit-Ups

2 Sets: :30 Seconds On, :30 Seconds Off – Hip Extensions

1 Set: 1:00 On – Flutter Kicks

ARFC 2.7.19

Alamo Ranch Fit Club – Functional Fitness

Warm up #3 (No Measure)

2 rounds

50m forward jog

50m backwards jog

10 jumping squats

5 inch worms

20 sec handstand hold

Strength

8 min EMOM

Power Snatch + Snatch Balance + High Hang Snatch

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here