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Bootcamp

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R2R Fitness (Metropolis) – Bootcamp

Metcon (No Measure)

Buy In: 2 rounds: 30 sec max squats / 30 sec flutter kicks

2 rounds, continuous clock:

1 min shuttle sprint 50 m

1 min jumping squats

1 min walking lunges

1 min bear crawl

1 min rest

1 min burpees

1 min cal row

1 min Kettlebell swings

1 min rest

1 min max v-situps

1 min hollow body hold

1 min mountain climbers

1 min rest

Cash out: 2 rounds: Run 400m, then squat hold until all members are back

Monday February 27 2017

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (AMRAP – Reps)

7 Minute EMOM of:

HSPU

Rx+ Goal=10+

Rx Goal=5+

Score your lowest minute.

Metcon (3 Rounds for reps)

3 Rounds of:

3 Minute Cal Row

3 Minute Power Cleans (185/125)

3 Min Handstand Walks/Handstand walk progressions

*Score Total Reps
Handstand walk progressions-

1.) Shoulder Taps

2.) Box Shoulder Taps

3.) Around the world on box

4.) On the wall shoulder touches

See link: https://www.youtube.com/watch?v=OrQtc2IaabU

17.1 CrossFit Open (Friday Night Lights!!!)

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Bootcamp

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R2R Fitness (Metropolis) – Bootcamp

Metcon (No Measure)

Partner WOD For Time:

100 Air Squats

100 Sit Ups

100 DU’s (200 SU)

100 Push Ups

100 Cal Row

100 Burpees

*Synchronize body weight movements. You have to be on the same rep as your partner. So person A and B will do the Air Squats together. Each will do 50 to Air Squats equaling 100. The DU’s and Cal Row only one person will work at a time.

FREE Movement Evaluation

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[FREE Movement Evaluation]
 
Starting tomorrow!
 
We are officially launching “R2R Chiropractic” this week in Paducah! We are inviting all R2R members to come in and get a FREE movement evaluation/screening with Dr Sarah during select hours this week. You can schedule your FREE session just like a regular class in Wodify!
 
In Wodify, click on “Schedule” – “Programs” – “Chiropractic”- “Paducah”.
 
This will bring up a list of open 30 minute appointment blocks. You’ll see times available for T, W, and TH this week in Paducah that you can already reserve! Depending on the response, we might add more times if needed to meet demand.
 
Also keep an eye out for future availability in Metro 🙂