comp

Alamo Ranch Fit Club – Competitors

Accessorize (Time)

Pendlay Row 4×8

Overhead DB Tricep Extension 3×10

Glute Bridge 3×10 135#

Bulgarian Split Squat 4×10 per leg holding 2 kbs

Seated DB Press 3×8

Hammer Curls 3×15 per arm

Banded Tricep Pull Down 4×15

Back Extensions 4×15

GHD 3×10-20

Banded Good Morning 3×20

anything strict like Strict Pull-up or Strict HSPU. 3 max effort sets.

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of Two:

22 min AMRAP

1000m Row

20 Burpee Box Jump Overs (24/20)

30 Power Snatch (75/55)
Divide work however

Comp

Alamo Ranch Fit Club – Competitors

Accessorize (Time)

Pendlay Row 4×8

Overhead DB Tricep Extension 3×10

Glute Bridge 3×10 135#

Bulgarian Split Squat 4×10 per leg holding 2 kbs

Seated DB Press 3×8

Hammer Curls 3×15 per arm

Banded Tricep Pull Down 4×15

Back Extensions 4×15

GHD 3×10-20

Banded Good Morning 3×20

anything strict like Strict Pull-up or Strict HSPU. 3 max effort sets.

The CrossFit Games 19.5

Alamo Ranch Fit Club – Functional Fitness

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

ARFC 3.21.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Body Armor

8 min EMOM (30 sec work/30 sec rest)

1: 30sec Plate Push on turf

2: 30sec Ring row

8 min EMOM

1: 30sec jumping air squats

2: 30sec renegade row (row,row,push up)

Metcon

Metcon (No Measure)

Every 3 minutes x 5 sets

15 Heavy KBS (70/44)

12 Burpees

9 Box Jump (24/20)

ARFC 3.20.19

Announcements

Yoga Tuesday and Thursdays at 7pm. $10 per class

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

7 Goblet Squats w/ 3 sec Pause in Bottom

15 Russian KB Swings

10 Kip swings

Strength

Back Squat (5×3)

@ 85 %

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

19 AMRAP

1 Length of turf Heavy Sled Pull

50 Glute Bridges

1 Rope Climb (scale x3 lying to stand)

3 Tire Flips

50 Lunges

ARFC 3.19.19

Announcements

Yoga Tuesday and Thursdays at 7pm. $10 per class

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

12 Hollow Rocks

6 V-Ups

3 Wall Walks

Oly

8 EMOM

1 Hang Squat Snatch + 1 Squat Snatch @ 75-80%

Metcon

Metcon (Time)

10 Rounds For Time

9 Power Snatch 95/65 (or 50% of 1 rep max)

35 DU

ARFC 3.18.19

Announcements

Yoga Tuesday and Thursdays at 7pm. $10 per class

Alamo Ranch Fit Club – Functional Fitness

Strength

15 EMOM every 90 sec

Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

Skill

Rowing

Metcon

Metcon (AMRAP – Rounds and Reps)

13 AMRAP

100m Row

10 Push-ups

10 Slam Balls (20/15)


Shout out to the 5am crew!

Free Community WOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

With a Partner

20 AMRAP

10 KBS 53/35

20 box steps

30 ab mat sit-ups

100 single unders

One partner works, the other partner runs 200m. When partner is done running, pick up where partner left off on the work. Score is total number of rounds and reps completed as a pair.

The Crossfit Games Open 19.4

Announcements

Reminder: FREE Community Workout this Saturday @ 10am.

Alamo Ranch Fit Club – Functional Fitness

EMOM

12 EMOM

3 Deadlifts 225/155

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period