30 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

Heavy single Hang Power Clean

WOD: 4 min AMRAP of:

200M Run
20 Kettlebell High Pulls (24/16) (10 each arm)
16 Push Ups

Rest 30 seconds

2 min AMRAP of:

Hang Power Cleans (225/135)

Rest 30 seconds

4 min AMRAP of:

200M run
20 Russian Kettlebell Swings (24/16)
4 Reverse Wall Climbs


Welcome to almost-September…

Enough people have come up to me already asking about another Paleo Challenge.  Summer is slowly coming to an end and it’s time for all of us to become bitter and angry and a total recluse.  The upside to that is that dieting and not having fun go hand in hand!  Please stay tuned to the blog for more details this week as this will be going up mid-September.

We are going versus,



29 Aug
by: Published in Uncategorized

Team WOD: For time: 2 rounds of:

30 Front Squats VS 200M Row
30 Shoulder to Overhead VS 200M Row
30 Back Squats VS 200M Row
30 Thrusters VS 200M Row

Each person has to do everything.

Select your own weights.


The rules…

One athlete has the barbell
One athlete has the rower
Those athletes try and complete their tasks as quickly as possible
It’s two rounds so that everyone does everything
You can rest as needed between challenges
You can change weights between the different barbell movements

Good luck,





28 Aug
by: Published in Uncategorized

Team WOD: For time:

21 Thrusters (95/65) (each)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65) (each)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65) (each)
9 Pull Ups (each)


RCFBB Summer Social…

Where:  Lawn on the D
When:  3 – 6 PM
Who:  You and your RCFBB peeps
Why:  Because the paleo challenge starts soon

That’s a  pretty good reason why,




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