ARFC 2.10.2020

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

Back Squat

5×5 @75%

*same weight across all sets and reps

Back Squat (5×5)

Metcon

MFT #1925 (2 Rounds for reps)

5 min AMRAP

4 Muscle Ups

15 Burpees to touch bar

Rest 4:00

5 min AMRAP

2 Muscle Ups

10 Burpees to touch bar

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Empty on the Outside (Time)

Teams of 2, 1 works / 1 rests

3 RFT

100 Front squats (65/55) (45/35)

50 Burpees

100 Hang Cleans

50 Thrusters

100 Shoulder to OH

50 Power Snatch

*If anyone drops an empty bar or slams 10lb plates, MANDATORY and IMMEDIATE 100m partner run.

ARFC 2.7.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

MFT #1923 (Time)

6 Rounds For Time:

5 Squat Snatch (115/75)

100m Row

5 Squat Snatch (115/75)

Rest 1:30

ARFC 2.6.2020

Announcements

Happy Birthday Esmi!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

3×3 @85%

* same weight across all sets and reps

Back Squat (3×3)

Metcon

MFT #1922 (Time)

FOR TIME:

75 HSPU

75/55 Cal Bike

*Partition any way you would like. Must reset the monitor each time.

EXTRA CREDIT

Conditioning

5 Rounds

Row for Meters

:35 Work

2:25 Rest

Target Score: Can you stay over 200m/180m?

Accessory

4×15 Standing Simultaneous DB Curls

5x:20-:30 GHD Hold Body Parallel w/ground

ARFC 2.5.2020

Announcements

Happy Birthday Renee!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

6 EMOM (45 sec work/15 sec rest)

1 – Plank

2 – V-ups

Metcon

MFT #1920 (Time)

30-20-10

DB Box Step Overs 24/20″ 50s/35s

Wallballs (20/14)

T2B

ARFC 2.4.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Oly

12 E2MOM

1 Squat Clean + 1 Front Squat + 3 Split Jerks

*build

Metcon

Metcon (Time)

FOR TIME: (20 min CAP)

6-5-4-3-2-1 Bar MU

2-4-6-8-10-12 DB Front Squats (50/35) *1DB

immediately into…

1500m Row

ARFC 2.3.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

4×4 @ 80%

*same weight across all sets and reps

Back Squat (4×4)

Metcon

21.1 (AMRAP – Rounds and Reps)

7 min AMRAP

5 Power Cleans (135/95)

25 DU

#squadWOD

Announcements

Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Reps)

Teams of 2

12 min AMRAP

5 Power Cleans (155/105)

10 Front Squats

5 Pull-Ups

Rest 3 min

12 min AMRAP

5 Power Snatch (125/85)

10 OHS

5 Bar Facing Burpees
One works. One rests

ARFC 1.31.2020

Announcements

Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com
Happy 1 year as an ARFC athlete Anup!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

25/20 cal ski, row, bike

50 air squats to target

25 hand release pushups

ARFC 1.30.2020

Announcements

Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com
Happy Birthday Joselyne!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

5×5 @72.5%

*same weight across all sets and reps

Back Squat (5×5)

Metcon

MFT #1915 (Time)

3 Rounds For Time:

24 KBS (53/35)

30 Wallballs (20/14)

1 minute REST