Thursday Workout Of the Day


Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

***Percentage is based from full clean max


6 minute AMRAP
6 Weighted Step Ups (65/45) (95/65)*
4 Weighted Lunges (65/45) (95/65)*
2 Rope Climbs


Posted: October 29, 2014 in WOD
Tags: , ,

Wednesday Workout Of the Day

WOD 1: 9min AMRAP

30 Double Unders
20 Situps
10 Burpees

WOD 2: 8min AMRAP

6 Dips
6 Ring Rows
12 Med Ball Russian Twists (20/14)

WOD 3: 7min AMRAP

3+ Sumo-deadlift High Pulls (95/65)
3+ Box Jumps (24/20)

Tuesday Workout Of the Day


“Death by Overhead Squats”
2+ OHS per minute (max 10 minutes)
(Minute one – 2 OHS, minute 2 = 4 OHS, minute 3 = 6 OHS… etc.)
*Athletes continue until they cannot finish the rep scheme in that amount of time.
* Weight should be %60 (scaled) to %75 of OHS max.

Partner WOD:

6 Tire Flips

Burpee Pullups
Jumping lunges

6 Tire Flips

Monday Workout Of the Day


Power Cleans: 4×3 @ 80%

14 min AMRAP

7 Handstand Pushups
14 Hang Cleans (95/65)
28 Lateral Bar Hops – each jump is one rep

Exciting news!!

To show how much we appreciate you all helping to build our community at Royal City CrossFit, we are starting an Attendance Rewards Program starting in November. For each month you attend three or more classes for each week of the month, you will earn points which can be banked or cashed in for rewards.

The magic number is three. You are welcome to attend more than three classes per week, however only three per week will count towards your points.

The point system will work like this…

One Month = 10 Points
Two Months = 25 Points
Three Months = 50 Points
Four Months = 75 Points
Five Months = 100 Points
Six Months = 125 Points
Athlete of the Month* = 125 Points

*Athlete of the Month will be awarded each month based on: attendance, coachability, attitude, and athletic accomplishments

You will have an option to collect points as long as you wish and cash them at any time.


Daryl Bar = 10 Points
T-shirt = 25 Points
3 Class Pack = 50 Points
5 Class Pack = 75 Points
10 Class Pack = 100 Points
1 Month Unlimited = 125 Points

Sunday Workout Of the day


Front Squats 5×2 @ 80%


15min AMRAP
25 Pull Ups (Chest-to-Bar)*
100 Double Unders
50 Push Press (95/65) (115/75)*
50 Double Unders
50 Thrusters (65/45) (95/65)*
100 Double Unders
25 Pull Ups (Chest-to-Bar)*

* Indicates Advanced – Rx+

Coach’s Comments: Don’t forget to calf smash before the double unders – it is a hefty amount and we want to ensure injury prevention. Keep a hollow body position during the double unders.

You have hips – you may as well use them! Your arms will likely be gassed from everything else so rely on your legs (hip extension and shrug) to pop the bar off your shoulders during the thrusters.

Saturday Workout Of the Day


Every 2 minutes for 12 minutes (6 Rounds)…
Handstand Push-ups x 8-12
Strict Toes-to-Bar x 8-12

*Rep count depends on skill level


Box Jump-overs (24/20)
Front Rack Lunges (95/65) (115/85)*
Ring Rows

*If WOD is finished in under 25 minutes…. 500m Row + 3 Rope Climbs

Coach’s Comments: Choose an appropriate rep scheme for your skill work. Recommended number of reps is 8-12, but if you would rather work on technique and do 4 reps every two minutes that is OK too!

While completing the ring rows focus on pulling the rings to your sternum and keep a tight core and contracted glutes – if you have been struggling with false grip try to complete ring rows in false grip form to gain some extra practice.