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Athlete Date Sort Location Workout Name Description Results
Richard Tavai 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

#225 Max power clean. 3 attempts. PR.
#135 WOD power clean weight.		 18m 59s
Performed as RX
Richard Tavai 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
 21m 15s
Performed as RX
Richard Tavai 08/09/2017 RCC Fitness for First Responders Freddy Kruger Strength
Bench press for max weight
3-3-3-3-3

Metcon (for time)
Freddy Krueger
21-15-9
KB swing (40/20)
Burpees

Bench press max #265		 8m 30s
Performed as RX
Richard Tavai 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
Richard Tavai 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
Richard Tavai 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)
 8m 50s
Performed as RX
Richard Tavai 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)
 2 rounds 32 reps
Performed as RX
Richard Tavai 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 14 reps
Performed as RX
Richard Tavai 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
Richard Tavai 07/24/2017 RCC Fitness for First Responders Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 85 pounds (Reps)
Box Jump, 20" box (Reps)
Hang Cleans (85/55)
T2B (knee ups)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 175 reps
Performed as RX
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