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Athlete Date Sort Location Workout Name Description Results
David McDonald 09/13/2017 RCC Fitness for First Responders 9/11/2001 In memory of those who lost their lives during 9/11/2001 attack on the World Trade Center, Pentagon and plane crash in PA.

AMRAP (20:01 time cap)
9 Back squats Rx+ (135/95) Rx (110/75) scaled (95/65)
11 KB swings Rx (40/20)
 12 rounds 0 reps
Performed as RX
David McDonald 09/02/2017 RCC Fitness for First Responders DT Five rounds for time of:

12 reps Deadlift,
9 reps Hang power clean
6 reps Push Jerks

Rx (155/105)
Scaled (95/75)		 22m 47s
Performed as RX
David McDonald 08/21/2017 RCC Fitness for First Responders Bear Complex Metcon (for time)
Bear Complex
7 rounds
1 Power clean Rx+ (155/110) Rx (135/85) scaled (95/65)
1 Front squat
1 Push press
1 Back squat
1 Push press

Attempt to complete 7 rounds unbroken for time
 3m 03s
Performed as RX
David McDonald 08/19/2017 RCC Fitness for First Responders Chipper Metcon (for time)
Chipper

100 WB (20/10)
100 KB swings (40/20)
100 SU (30 DU) jump rope
100 Box Jumps (24/20) scaled (step ups)

2 man team event for time, where team members will chip away at the WOD however they see fit. Team must work on the same exercise before moving to the next event. If done by one person, perform half the reps on each exercise.
20m 00s
Performed as RX
David McDonald 08/14/2017 RCC Fitness for First Responders Black and Blue Strength
Power cleans for max weight
1-1-1-1-1-1-1

Metcon (for time)
Black and Blue
5 Rounds for time
10 Power cleans Rx (135/95) or (95/75) scaled (75/45)
10 Burpees
 8m 34s
Performed as RX
David McDonald 08/12/2017 RCC Fitness for First Responders Buy In/Cash Out Endurance
2 rounds of 200 m farmers carry (45/25)

Metcon (for time)
Buy In
35 DU (70 SU)
200 m run
10 Pull ups (kipping, band assist)
200 m run
20 T2B (knee to elbows, knee ups, Russian twist w/WB)
200 m run
30 Box jumps (24/20) step ups
200 m run
40 WB (20/10)
200 m run
35 DU (70 SU)
Cash out
 15m 03s
Performed as RX
David McDonald 08/07/2017 RCC Fitness for First Responders Heavy 17.5 Endurance
Tire strikes for time (1 minute time cap)
Person with the most reps wins. Losers run a 200 m penalty run. Must alternate arms for every strike.

Strength (not for time)
Front Squat for max weight (use WB for max ROM)
3-3-3-3-3

Metcon (for time)
Heavy 17.5
12 minute time cap
10 rounds
9 Thrusters Rx (85/55) Rx+ (125/85) scaled PVC pipe
35 DU (70 SU)
 12m 00s
Performed as RX
David McDonald 08/02/2017 RCC Fitness for First Responders None Strength (20 min. time cap)
Deadlifts for max weight (record results)
3-3-2-2-1

Metcon (for time)
21-15-9
Deadlift (155/105) or 60% of max
Walking lunges Rx (45/25) scaled (25/10)
 5m 22s
Performed as RX
David McDonald 07/31/2017 RCC Fitness for First Responders Hateful 8's Metcon

Hateful 8s 8 minute time cap (AMRAP)
8 WB (20/10)
8 HRPU (Knee pushups)
8 Box jumps (24/20) (step ups)
8 KB swings (40/20)
8 Air squats
8 Knee ups
8 Burpees
8 DU (16 SU)
 3 rounds 13 reps
Performed as RX
David McDonald 07/29/2017 RCC Fitness for First Responders KB Ladder Challenge Endurance
5 rounds EMOM

25 DU (50 SU)

400 m run for time

AMRAP
KB Ladder Challenge
2 KB swing (40/20)
2 HRPU
1 Goblet squat (40/20)
1 Burpee

Each exercise will be done within a 30 second time cap with a continuous clock. At the end of each round add 2 rep to the first two exercise and 1 rep to last two exercise. Continue this process until unable to perform task and counting each rep and round completed.

 6 rounds 12 reps
Performed as RX
David McDonald 07/26/2017 Rockingham Bear Complex Metcon for time
5 rounds for load
Complete 7 I'm broken sets of this complex
One power clean one front squat one push press one back squat one push press
 2m 57s
Performed as RX
David McDonald 07/26/2017 RCC Fitness for First Responders Bear Complex 5 Rounds for load
Complete 7 unbroken sets of this complex

1 Power cleans
1 Front squat
1 Push press
1 Back squat
1 Push press		 105 lbs
Performed as RX
David Mc 12/26/2012 None None Seated DB shoulder press
5 x 10 @ 40# db's

then 4 rounds for time:
40-30-20-10
DB row 40#
DB snatch 40#
pushups
 19m 09s
Performed as RX
David Mc 12/24/2012 None None 100 Burpees 12m 19s
Performed as RX
David Mc 12/21/2012 None None Benchpress 5-5-3-3-3-3

then

5 rounds:
10 x benchpress 135#
10 x chinups
10 x boxjumps

then

2 rounds:
20 situps
10 pushups
5 dips
 165-185-190-195-200(2)-185 lbs
Performed as RX
David Mc 12/19/2012 None None Deadlift 5-5-5-5-5

then

5 rounds:
10 x deadlift 200#
10 x chinups

then

3 rounds:
15 situps
10 burpees
5 wallballs 20#		 243-265-309-319-309 lbs
Performed as RX
David Mc 12/17/2012 None None Pushpress 5-5-5-5-5

Weighted dips 10-10-7(f)
22-22-22

5 rounds:
10 OHP 90#
10 chinups
 122-133-144-155(4)-149 lbs
Performed as RX
David Mc 12/13/2012 None None Benchpress 5-5-5+

Bent over row 5-5-5
155-155-155

Max reps dips 3 sets
14-10-7

5rft:
Run 500m, 400m, 300m, 200m, 100m
10 chinups

14:57		 160-170-185(7) lbs
Performed as RX
David Mc 12/10/2012 None None Back squat 5-5-5

then

back squat 10-10-10
133-133-133

chinups 10-10-10

5 rft:
5 leg press 298#
5 weighted box jumps 18" w/ 2x20# db's
10 hanging knee raises

7:11		 188-199-199 lbs
Performed as RX
David Mc 12/08/2012 None None Shoulder press 5-5-5

Max chinups w/ 30 sec rest between
13-6-4

10 rounds for time with 30 seconds rest between rounds:
3 x pushpress 133#
50 single unders

18:13 (including rest)		 133-133(4)-127.5 lbs
Performed as RX
David Mc 12/06/2012 None None Deadlift 5-5-5-5-5

Bent over DB rows 8-8-8 per side
80-80-70

then for time:

10-9-8-7-6-5-4-3-2-1 deadlift 155#
1-2-3-4-5-6-7-8-9-10 burpees

10:23		 221-243-298-320-320 lbs
Performed as RX
David Mc 12/05/2012 None None 5k 24m 55s
Performed as RX
David Mc 12/04/2012 None None Pushpress 3-3-3-3-3-3-3

Front raises 8-8-8 per arms
25-27.5-27.5

then ft:
25 push press 111#
25 K2E
25 pushups
25 boxjumps 24"

9:25		 122-127.5-138.5-144-149.5-155-160.5(1) lbs
Performed as RX
David Mc 11/30/2012 None None Leg Press 5-5-5-5-5

Leg Curl 8-8-8
110-120-120

then:

21-15-9
Push press 90#
KBS 50#
Knees to elbows

12:07		 388-438-458-478-498 lbs
Performed as RX
David Mc 11/28/2012 None None Benchpress 5-5-5-5-5

Weighted dips 5-5-5-5-5
22-33-33-27.5-27.5

Chinups 10-10-10

then

AMRAP 7mins:
7 KBS 55#
7 burpees

6 rounds		 165-185-190-185-185 lbs
Performed as RX
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