Workout of the Day

21-15-9 reps for time:

HSPU
Dips
Push-ups

Post results to comments.

Workout of the Day

60 One-arm KB snatches + 1 TGU (alternating sides)

Post results to comments.

Workout of the Day

Max reps in 8 minutes:

Cartwheels + Squats

Rest Day

Coming Soon! Rip City Fitness NINJA BOOT CAMP!!!!
Stay tuned...

Workout of the Day

5 rounds for time:

10 HSPU
20 Box Jumps

Post results to comments.

Workout of the Day

Complete for time:

30 HSPU
60 second Ring Support
20 HSPU
40 second Ring Support
10 HSPU
20 second Ring Support

Post results to comments.

Workout of the Day

max reps in 8 minutes:

Cartwheels

Post results to comments.

Rest Day

Workout of the Day

5 rounds for time:

50 Squats (wrist rotations)
Max HSPU

Post results to comments.

A simple diagram of the Air Squat:

Workout of the Day

4 rounds for time:

Run 400m
15 Ring Dips
15 Pull-Ups
15 Lunges (alternating legs)

Post results to comments.

Workout of the Day

4 rounds for time:

25 KB walking lunges
Run 400m

Post results to comments.

Rest Day

How to use the RCF WODs:

In the beginning we created our blog with workouts posted everyday. We wanted you to never be at a loss for what to do if you came to the blog looking for a workout. Now we have decided to program in some rest days. Three days on, one day off is a good schedule to follow for attaining higher general fitness levels. We realize that not everyone is on this exact schedule; we aren't even on the same schedule with our own training as the RCF blog. Our vision in creating this blog and these workouts is for you all to have a little more guidance in your training while you are away from us. So if you come to the blog and it is a rest day but you don't want a rest day, do a wod from the day before or a few days before. However, be sure to give yourself adequate rest. Rest and recovery is just as important as the training itself. Use your rest days as opportunities to refuel yourself with high quality nutrients, take a nap, stretch, and ice if anything needs it. Oh yeah, and spend some time doing something that has nothing to do with training!

So from now on you will see rest days programmed in every three workouts. We will be using the rest day posts to give you some useful information, tips, inspiration, etc. Hope you enjoy the layout! If you have any feedback (EVER!) we encourage you to post to comments on the blog.

Enjoy your rest day!

Workout of the Day

Tabata intervals. 8 rounds of 20 seconds on, 10 seconds off max reps of:

Block Hold, front
Block Hold, back
Pistols
Ring Dips

Post results to comments.

Workout of the Day

4 rounds for time. Rest 2:00 between rounds:

10 Clap Push-Ups
10 Russian Twists
10 Lateral Bounds (5 ea. leg)
10 Pull-Ups

Post results to comments.

Workout of the Day

4 rounds for time:

10 Handstand Push-Ups
10 L-Pull-Ups
10 Pistols, alternating legs.

Post results to comments.

Workout of the Day

4 rounds for time:

Run 200m
5 Handstand Pushups
10 burpee
15 pullups
20 situps

Post results to comments.

Workout of the Day

4 rounds for time:

15 DB Thrusters
15 Pull-Ups
15 DB Swings

Post results to comments.

Workout of the Day

Run 400m
10 burpees
10 pull-ups
Run 800m
15 burpees
15 pull-ups
Run 400m
10 burpees
10 pull-ups

Post results to comments.

Workout of the Day

10 rounds for time:

5 Clap Push-Ups
5 Clap Pull-Ups
5 Jump Squats

then

10x :15 L-sit w/ :45 rest...or, one L-sit at the top of each minute for 10:00

Post results to comments.

Workout of the Day

3 rounds for time:

50 Jump Rope Double Unders (Rope makes two passes for each jump, substitute tuck jumps 1/1 if you don't have a jump rope)

25 Pull-Ups

Post results to comments.

Workout of the Day

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:

Dive Bomber Push-Ups
L-Pull-Ups

Post results to comments.

Workout of the Day

7 rounds for time:

Run 200m
10 Burpees
10 Pull-Ups

Post results to comments.

Workout of the Day

5 sets for max-reps of the following:

Handstand Pushups
Pistols
Pull-ups

Post results to comments.

Workout of the Day

Heavy:

2 KB Clean and Jerk 5 x 5
2 KB Overhead Squat 5x5

2:00 rest between each set.

Post results to comments.

Workout of the Day

4 rounds for time:

Run 400m
15 KB Thrusters

Post results to comments.

Workout of the Day

4 rounds for time:

15 KB Overhead Squats
Run 400m

Post results to comments.

Workout of the Day

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:

Dive Bomber Push-Ups
L-Pull-Ups

Post results to comments.

Workout of the Day

Max reps in 10:00 of:

Handstand Pushups
Pistols

followed by

Max reps in 10:00 of:

Pull-up
Leg Lift

Perform each exercise in the couplets to failure before switching to the next exercise.

Post results to comments.

Workout of the Day

100 Box Jumps

Post results to comments.

Workout of the Day

3 rounds for time:

21 KB swings
20 m Alligator hops
12 Pull-ups

Post results to comments.

Workout of the Day

4 rounds for time, 2:00 rest between rounds:

10 Clap Push-Ups
10 Russian Twists
10 Lateral Bounds (5 each leg)
10 Pull-Ups

Post results to comments.

Workout of the Day

Max rounds in 20 minutes:

15 One-arm KB Overhead Squat : 15-25#
15 Pull-ups

Kettlebell should be snatched from the ground. Alternate sides for each round.

Post results to comments.