RFS CrossFit http://realfitnesssarasota.com Forging Elite Fitness Mon, 20 May 2013 22:29:34 +0000 en-US hourly 1 5.20.13 WOD http://realfitnesssarasota.com/2013/05/20/5-20-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/05/20/5-20-13-wod/#comments Mon, 20 May 2013 22:29:34 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1815 WARMUP:

  • 500 METER ROW
  • DYNAMIC STRETCHING

STRENGTH:

  • 5 MIN EMOM: 3 STRICT SHOULDER PRESS

WOD:

“1/2 REGIONALS #4″

  • 50 WALL BALLS
  • 50 CHEST TO BAR
  • 50 PISTOLS (ALTERNATING)
  • 50 KB SNATCHES

18 MINUTE TIME CAP

 

 

 

]]> http://realfitnesssarasota.com/2013/05/20/5-20-13-wod/feed/ 0 5.15.13 WOD http://realfitnesssarasota.com/2013/05/15/5-15-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/05/15/5-15-13-wod/#comments Wed, 15 May 2013 22:45:21 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1810 WARMUP:

  • 500 METER ROW
  • DYNAMIC STRETCHING

STRENGTH:

  • 5 MINUTE EMOM: 2 HEAVY FRONT SQUATS

WOD:

  • 75 DOUBLE UNDERS
  • 25 HR PUSH-UPS
  • 25 ABMAT SIT-UPS
  • 50 DOUBLE UNDERS
  • 25 HR PUSH-UPS
  • 25 ABMAT SIT-UP
  • 25 DOUBLE UNDERS
  • 25 HR PUSH-UPS
  • 25 ABMAT SIT-UPS

I DON’T WANT TO BE BARBIE. I WANT TO BE STRONGER THAN KEN.

]]> http://realfitnesssarasota.com/2013/05/15/5-15-13-wod/feed/ 0 5.14.13 WOD http://realfitnesssarasota.com/2013/05/14/5-14-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/05/14/5-14-13-wod/#comments Tue, 14 May 2013 22:22:27 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1801 WARMUP:

  • 500 METER ROW
  • DYNAMIC STRETCHING

WOD:

REGIONALS WORKOUT #5

  • 21-15-9
  • DEADLIFTS, ELITE (315/205), RX (225/135)
  • BOX JUMPS (30/24)

THEN REST 5 MINUTES

  • TABATA HANDSTANDS

3 DAYS UNTIL REGIONALS IN WEST PALM BEACH ! 

]]> http://realfitnesssarasota.com/2013/05/14/5-14-13-wod/feed/ 0 5.13.13 WOD http://realfitnesssarasota.com/2013/05/13/5-13-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/05/13/5-13-13-wod/#comments Mon, 13 May 2013 23:30:03 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1794 WARMUP:

  • 400 METER RUN
  • DYNAMIC STRETCHING

STRENGTH:

  • 5 MINUTE EMOM: HI-BAR BACK SQUAT

WOD:

  • 30 PUSH PRESS (115/75)
  • 30 OVER THE BOX JUMPS
  • 30 PULL UPS
  • 30 HSPU

WEST PALM BEACH GET READY! RFS IS COMING & WE HAVE T-SHIRTS TO PROVE IT! GET YOUR SLOANE 2013 SHIRT SOON, THEY’RE GOING FAST!

]]> http://realfitnesssarasota.com/2013/05/13/5-13-13-wod/feed/ 0 5.8.13 WOD http://realfitnesssarasota.com/2013/05/08/5-8-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/05/08/5-8-13-wod/#comments Wed, 08 May 2013 22:56:59 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1786 WARMUP:

  • 500 METER ROW
  • DYNAMIC STRETCHING

STRENGTH:

  • TABATA L-SIT ON DIP BARS

WOD:

  • 50 HR PUSH UPS
  • 40 WALL BALLS (20/14)
  • 30 FRONT RACK STEP UPS (95/65)
  • 20 BOX JUMPS (20/20)
  • 10 FRONT SQUATS (95/65)
]]> http://realfitnesssarasota.com/2013/05/08/5-8-13-wod/feed/ 0 5.7.13 WOD http://realfitnesssarasota.com/2013/05/07/5-7-13-wod-2/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/05/07/5-7-13-wod-2/#comments Tue, 07 May 2013 21:50:22 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1774 WARMUP:

  • 400 METER RUN
  • DYNAMIC STRETCHING

STRENGTH:

5 MINUTE EMOM

  • 3 HEAVY SHOULDER PRESS

WOD:

4 ROUNDS

  • 400 METER RUN
  • 15 DEADLIFTS (185/135)

*18 MINUTE TIME CAP

]]> http://realfitnesssarasota.com/2013/05/07/5-7-13-wod-2/feed/ 0 4.24.13 WOD http://realfitnesssarasota.com/2013/04/24/4-24-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/04/24/4-24-13-wod/#comments Wed, 24 Apr 2013 21:08:26 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1765 WARMUP:

  • 5 MINUTES JUMPROPE
  • DYNAMIC STRETCHING

STRENGTH:

  • EMOM – 3 HEAVY FRONT SQUATS

WOD:

  • 500 METER ROW

THEN

3 ROUNDS

  • 10 BOX JUMPS (24/20)
  • 15 WALLBALLS (14/10)
  • 200 METER RUN

THEN

  • 500 METER ROW
]]> http://realfitnesssarasota.com/2013/04/24/4-24-13-wod/feed/ 0 4.23.13 WOD http://realfitnesssarasota.com/2013/04/24/4-23-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/04/24/4-23-13-wod/#comments Wed, 24 Apr 2013 21:03:08 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1763 WARMUP:

  • 500 METER ROW
  • DYNAMIC STRETCHING

SKILL:

  • TABATA HANDSTAND HOLDS

WOD:

10 ROUNDS

  • 10 DEADLIFTS (135/95)
  • 10 HRPU

2 MINUTE REST

  • 50 V-UPS
]]> http://realfitnesssarasota.com/2013/04/24/4-23-13-wod/feed/ 0 4.22.13 WOD http://realfitnesssarasota.com/2013/04/24/4-22-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/04/24/4-22-13-wod/#comments Wed, 24 Apr 2013 20:59:09 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1761 WARMUP:

  • 500 METER ROW
  • DYNAMIC STRETCHING

STRENGTH:

  • 15 MINUTES TO ESTABLISH A ONE REP MAX OHS

WOD:

  • 800 METER RUN
  • 30 HANG POWER SNATCHES (115/75)

 

]]> http://realfitnesssarasota.com/2013/04/24/4-22-13-wod/feed/ 0 4.19.13 WOD http://realfitnesssarasota.com/2013/04/24/4-19-13-wod/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://realfitnesssarasota.com/2013/04/24/4-19-13-wod/#comments Wed, 24 Apr 2013 20:55:24 +0000 tanya.poppa http://rfs.sitesasrx.com/?p=1759 WARMUP:

  • 500 METER ROW
  • DYNAMIC STRETCHING

STRENGTH:

  • 15 MINUTES TO ESTABLISH A ONE REP MAX PUSH PRESS FROM RACK

WOD:

  • 50 PULLUPS
  • 50 THRUSTERS (95/65)
]]> http://realfitnesssarasota.com/2013/04/24/4-19-13-wod/feed/ 0