#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

Teams of 2

3 Rounds for Time

1000m Row

30 Burpees

60 Wall Balls
Partner 1 will row 500m, then partner 2 will. Partner 1 will do 15 burpees, then partner 2 will. Partner 1 will do 30 wall balls, then partner 2 will. That will equal one round.

Finisher

100 Ab Mat Situps for Time (Time)

Race your partner!

The Open 20.4

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Box steps are allowed for both Scaled and RX.

Step Up, Step Down = Slower

Step Up, Jump Down = Fast

Jump Up, Step Down = Fast

Rebounding = Fastest

Rebounding is fastest – yet it’s also dangerous. I don’t recommend doing rebound box jumps as it puts you at a high risk of injuring your achilles tendon.

If you are choosing to go the step up, step down route – try to keep your reps touch and go in order to keep moving through the set.

Don’t put your hands on your legs and press off on your way up – this is a no rep. You must jump up onto the side of the box, not the corner.

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Happy Halloween

Alamo Ranch Fit Club – Functional Fitness

Warm-up


Metcon

Happy Halloween (Time)

FOR TIME (31 min CAP)

31 Box Jumps (24/20)

31 Jumping Pull-ups

31 KBS (53/35)

31 Walking Lunges

31 K2E

31 Push Press (45/35)

31 GHD Hip Ext

31 Wall Balls (20/14)

31 Burpees

31 DU

ARFC 10.30.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

100919 (AMRAP – Rounds and Reps)

20 min AMRAP:

15/12 Cal Ski

20 Slam Balls (20/15)

200m Run

15/12 Cal Bike

20 T2B

200m Run

Core

3 rounds:

20 sec Forearm Plank

10 sec Rest

20 sec Side Plank Forearm Right

10 sec Rest

20 sec Side Plank Forearm Left

10 sec Rest

ARFC 10.29.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Deadlift

Take 4-6 sets to build to a heavy 5 Rep

Suggested rep sequence: 5-5-5-5-5

Deadlift (1×5)

Metcon

100819 (Time)

12 min AMRAP

12 One Arm DB Strict Press (6 right arm/6 left arm) (35/20)

9 Deadlifts (155/105)

30 DU (x2 singles or 30 sec of DU practice)

ARFC 10.28.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Front Squat

Take 4-6 sets to build to a heavy 2 rep

Suggested rep sequence: 5-4-3-2-2-2

Front Squat (1×2)

Metcon

100719 (AMRAP – Rounds and Reps)

14 min AMRAP

9 Burpee Box Jump Overs (24/20)

15 Goblet Squats (53/35)

21/15 Cal Row

EXTRA CREDIT

For those who want more, to be done outside of the class area.

Core

3 rounds:

25 Flutter Kicks

10 GHD Sit-ups

Halloween #squadWOD

Alamo Ranch Fit Club – Functional Fitness

Halloween #squadWOD (AMRAP – Rounds and Reps)

Team of 2

31 AMRAP

10 Burpee over Pumpkin

31 Pumpkin Push Press

10 Pumpkin Front Squats

31 Pumpkin Box Step-ups

10 Pumpkin Wall Balls

31 Pumpkin Sit-ups
One works, one rests.


The Open 20.3

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds:

• 10 Plate Jumps (front) 25# plate

• 10 Plate Jumps (sides) 25# plate

• 10 Plate Jump Overs (lateral)

3 rounds:

• 10 PVC Passthroughs

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Core

4 rounds

15 lying leg raises

10 GHD hip extensions

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

ARFC 10.24.19

Announcements

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

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Oly

Power Clean and Jerk

EMOM for 10 Minutes

1 Rep Heavyish

Power Clean and Jerk (10×1)

Metcon

MFT #1825 – Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP

20 Box Jump Overs (24/20″)

16 Wallballs (20/14)

4 Muscle ups

*Scale for MU is 4 Burpee pull ups

ARFC 10.23.19

Announcements

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

Alamo Ranch Fit Club – Functional Fitness

Warm-up

T-spine and front rack focus

Strength

Front Squat

3×6 @ 75%

Rest as needed

Front Squat (3×6)

Metcon

MFT #1824 – Metcon (Time)

5 Rounds For Time (15 min CAP):

15 Thrusters (75/55)

10 Pull Ups