ARFC 2.21.2020

Announcements

Happy Birthday Katie!

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%

Metcon

Funny Bone (Time)

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

ARFC 2.20.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

5×5 @60%

*same weight across all sets and reps

Back Squat (5×5)

Metcon

Metcon (AMRAP – Reps)

In a 4 minute window for 4 rounds

4 Deadlifts (115/75)

4 Burpee over bar

4 Hang Power Cleans (115/75)

4 Burpee over bar

MAX FORWARD stepping alternating lunges in place in the remaining time.

-1 min REST-
**Score is total number of forward stepping lunges completed

ARFC 2.19.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

T2B

Metcon

Apple Core (Time)

FOR TIME:

400m Run

40 Deficit Push-ups (25/15# plates)

30 pistols

30 SDHP (75/55)

40 T2B

Farmer’s Carry to fence and back x 6 (53/35s)

ARFC 2.18.2020

Announcements

Happy Birthday Bree!

Alamo Ranch Fit Club – Functional Fitness


Back to the Future (AMRAP – Rounds and Reps)

32 min AMRAP with a partner (one works, one rests)

2 HEAVY power cleans (85% and up of your 1RM)

18 ab-mat situps

88 DU
x3 singles


ARFC 2.17.2020

Announcements

Happy 1 year as an ARFC athlete Jessica! (Feb 16th!)

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

3×3 @ 90%

*same weight across all sets and reps

Back Squat (3×3)

Metcon

MFT #1932 (Time)

5 Rounds For Time (30min CAP):

300m Row

15 DB Push Press (50/35)

300m Row

8 DB Strict Press (50/35)

#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.

Happy Valentine’s Day!

Announcements

Valentine’s Massacre competition at Elite Crossfit in Selma TX this Saturday! Come out to support our 4 teams!

Alamo Ranch Fit Club – Functional Fitness


Strength

Back Squat

4×4 @ 85%

*same weight across all sets and reps

Back Squat (4×4)

Metcon

Valentine’s Massacre (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 2.13.2020

Announcements

Valentine’s Massacre competition at Elite Crossfit in Selma TX this Saturday! Come out to support our 4 teams!
Happy Birthday Coach Jared!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

It Can Only Be Jared (Time)

For time:

10-1 Clean and Jerk (95/65) – decrease by 1 rep

10 Burpees

2-20 Cal row – increase by 2 reps

10 Wall balls (20/14)
Reps go 10 C&J, 10 burpees, 2 Cal Row, 10 wall balls. Then 9 C&J, 10 burpees, 4 cal row, 10 wall balls etc.

ARFC 2.12.2020

Announcements

Valentine’s Massacre competition at Elite Crossfit in Selma TX this Saturday! Come out to support our 4 teams!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

MFT #1927 (Time)

For Time:

1500m/1200m Row

30 Pull Ups

50 KB Snatch

30 Pull Ups

1500m/1200m Row

L3 – (53/35)

L2 – (44/26)

L1 – (35/18)
Target Time: 17-22 minutes

ARFC 2.11.2020

Announcements

Valentine’s Massacre competition at Elite Crossfit in Selma TX this Saturday! Come out to support our 4 teams!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

EMOM for 8 Minutes

3 Power Cleans @75-85%

Drop and Reset

Metcon

MFT #1926 (AMRAP – Reps)

2min AMRAP x 4

Climb the ladder by 3s

3 Box Jump Over (24/20″)

3 Thrusters

6/6, 9/9, etc..

Rest 1:00

Continue where you left off.

L3 – (95/65)

L2 – (75/55)

L1 – (45/35)
Target score: Round of 21

*Score is total reps completed

EXTRA CREDIT

A) 4 Rounds

2:00 Ski for Meters

1:00 Rest

3:00 Ski for Meters

1:00 Rest

4:00 Ski for Meters

1:00 Rest

B) 4×15 Seated DB Strict Press

5×20 V-ups