#squadWOD

Announcements

Mark your calendars! Saturday October 26th at 10am will be our Halloween WOD! Come in your best WOD costume for a fun partner workout, spooky music and a costume contest!

Alamo Ranch Fit Club – Functional Fitness

Strange 11.17.18 (Time)

Teams of 2 (45 min CAP)

100 Pull-Ups (while partner hangs)

100 Push-Ups (while partner holds plank)

100 Sit-Ups (while partner holds a hollow body)

100 Air Squats (while partner holds a wall sit)

100 Wall Balls (while partner does alt lunges)

100 Slam Balls (20/15) (while partner holds plate OH (35/25))

200 Double Unders (while partner does WB toe taps)

The Open 20.2

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

T2B

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

ARFC 10.17.19

Announcements

Mark your calendars! Saturday October 26th at 10am will be our Halloween WOD! Come in your best WOD costume for a fun partner workout, spooky music and a costume contest!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Oly

Power Snatch

EMOM for 10 Minutes

1 Rep @ 80%

Power Snatch

Metcon

MFT #1820 – Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 Double Unders

15 Toes To Bar

10 Deadlift (155/105)

Extended Cool Down/Open Gym for Remainder of Time

ARFC 10.16.19

Announcements

Mark your calendars! Saturday October 26th at 10am will be our Halloween WOD! Come in your best WOD costume for a fun partner workout, spooky music and a costume contest!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Push Press (1×5)

On a 15 minute clock, build to a Moderate-Heavy 5 Rep Push Press. Bar should move fast and smooth.

Metcon

Pushing Nancy (Time)

5 Rounds for Time

400m Run

15 Push Press RX(115/75) Scale (95/55)
This is a repeat from October 2018

ARFC 10.15.19

Announcements

Mark your calendars! Saturday October 26th at 10am will be our Halloween WOD! Come in your best WOD costume for a fun partner workout, spooky music and a costume contest!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Front Squat

3×6 @ 72.5%

Rest as needed

Front Squat (3×6)

Metcon

MFT #1819 – Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

12/8 Cal Bike

30 Alternating DB Box Step Ups 50/35lbs to 24/20″ (Single DB)

ARFC 10.14.19

Announcements

Mark your calendars! Saturday October 26th at 10am will be our Halloween WOD! Come in your best WOD costume for a fun partner workout, spooky music and a costume contest!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Squat Clean

8×2 @ 80%

Drop and Reset

Rest as needed

Squat Clean (8×2)

Metcon

MFT #1818 – Metcon (Time)

FOR TIME (15 min CAP)

12-9-6-9-12

OHS (75/55)

Pull Ups

Cal Row

10.13.19

Alamo Ranch Fit Club – Open Gym

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

#squadWOD

Announcements

For those competing in the Crossfit Open and/or those competing or wanting to compete in Best of the Wurst, we will be meeting Sunday at 1 to do both. If you want to compete in either, come!

Alamo Ranch Fit Club – Functional Fitness

Strange 11.10.18 (Time)

Teams of 2:

For time: (35 min CAP)

400m Run (together)

40 KBS (53/35)

400m Run

30 OHS (75/55)

400m Run

40 Synchro Bar Facing Burpees

400m Run

30 C2B Pull-Ups

400m Run

40 Box Jumps (24″/20′)

400m Run

30 Squat Cleans (75/55)

400m Run
Run done together every time.

Synchro burpees done together.

Divide other work however.

The Open 20.1

Announcements

For those competing in the Crossfit Open and/or those competing or wanting to compete in Best of the Wurst, we will be meeting Sunday at 1 to do both. If you want to compete in either, come!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Ground to overhead could be snatch, power snatch or clean and jerk

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

ARFC 10.10.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Core

5 rounds:

10 AbMat Sit-ups w/ Plate 25/15#

10 Russian Twists w/ Plate 25/15#

Metcon

PJ 10/2/19 (5 Rounds for reps)

5 rounds for max reps:

3 min:

• 400 m Row

• Max Front Squats

1 min: Rest

Round 1: 135/85#

Round 2: 115/75#

Round 3: 95/65#

Round 4: 75/55#

Round 5: 45/35#

Barbell starts from the ground.