ARFC 5.21.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Arm circles

Standing straddle L+R+M

Couch Stretch

Pigeon Stretch

800m Run

Metcon

Metcon (AMRAP – Reps)

20min EMOM

1 – Cal Bike

2 – Weighted alt box step ups (53/35) 1 DB

3 – SDHP (75/55)

4 – Box Jump Overs (24/20)
Score is total reps

Accesory

Metcon (No Measure)

3 Rounds

-Accumulate 45sec chin above bar hang

-Pike handstand walks around the box (once around the box each way)

-20 alternating pistols (scale: bands, boxes or add weight for counter balance)

*Rest as needed

ARFC 5.20.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 minutes bike

Banded shoulder stretches on rig

Half front split

Pigeon stetch

3 Rounds

30 sec handstand hold

20 lunges

40 flutter kicks

Metcon

Tabata That! (5 Rounds for reps)

DU

Air Squats

Pull-ups

Sit-ups

Dips

-4min Tabata for each movement.

*Score is total reps for each movements tabata, meaning DU will have 1 total, air squats will have 1 total etc.
Coaches use the Tabata Songs playlist on Spotify instead of the clock.

Rocky (Tabata)

Sugar (Tabata)

Back in Black (Tabata)

Kanye West (Tabata)

Uptown Funk (Tabata)

Cool Down

“Scotty” in Honor of SAFD Scott Deem

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Alamo Ranch Fit Club – Functional Fitness

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here


ARFC 5.17.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

“With the right attitude, anything is possible.”

500m Row

Banded pass thrus

10 Banded good mornings

Standing straddle Left, Right, Middle

3 Rounds

10 walking lunges

25 jumping jacks

10 scorpion kicks

Metcon

Metcon (Time)

3 RFT (Rounds For Time)

15 Deadlifts (225/155)

50 DU (scale 50 penguins or 150 singles)
*11 min CAP

Accesory

3 sets NOT for time

10 alternating reverse lunges from the rack

-rest as needed

10 barbell glute bridges from bench or soft box (looking for controlled movement/don’t rush it)

-rest as needed

45 sec LEFT side plank

-rest as needed

45 sec RIGHT side plank

-rest as needed

ARFC 5.16.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Stretch

2 Rounds

100m Run

20 sec handstand hold

10 air squats

5 inch worms

10 plated G2O

Strength

In 20 min, work up to today’s 5RM Overhead Squat

Overhead Squat (1×5)

Metcon

Metcon (Time)

FOR TIME *12min CAP

800m Run

60 alt DB snatches (50/35)

800m Run

ARFC 5.15.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Stretch

3 Rounds

5 goblet squats w 5 sec pause at bottom

5 kb sdhp

20 grasshoppers

Strength

Tempo Front Squat

6 sets of 3 reps. can build in weight or pick a moderate weight and focus on tempo

33X1

3 sec down, 3 sec pause at bottom, explode up, 1 sec pause at top

*stay true to the tempo

Metcon

Metcon (4 Rounds for reps)

4 Rounds

2 min AMRAP

250/200m Row

*Max effort squat clean (185/125) in remaining time

Rest 2 min

ARFC 5.14.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Stretch

2 Rounds

100m Single KB farmer carry

length of turf bear crawl

length of turf crab walk

Strength

Bench press

20 min to build to 1 RM for today

Start around 50% of previous 1 RM and build

Bench Press (1×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Thrusters (135/95)

10 Dips

15 T2B

20 DU

ARFC 5.13.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Pull-up scales: banded, jumping, ring rows

Cool Down

Slow row or bike and stretch

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

800m Med Ball Run (together)

50 Alternating Box Jumps (24/20)

60 Med Ball Thruster Toss

70 Med Ball Situps

60 Med Ball Thruster Toss

50 Alternating Box Jumps

800m Med Ball Run (together)

ARFC 5.10.19

Announcements

Yoga has been canceled

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Oly

8 EMOM

1 power clean + 1 push press + 1 push jerk

Metcon

Metcon (Time)

FOR TIME

21-18-15-12-9-6-3

Cal Row

Push ups

Ab Mat Sit ups

Goblet squats (53/35)
*30 min CAP