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Athlete Date Sort Location Workout Name Description Results
Richard Tavai 01/31/2018 RCC Fitness for First Responders Isabel Metcom (for time)
"Isabel"
30 Power/Squat Snatch Rx+ (135/110) Rx (110/95) scaled (95/75)

#115		 5m 22s
Performed as RX
Richard Tavai 01/29/2018 RCC Fitness for First Responders None Metcon (for time)
21-15-9
Push Jerk Rx (135/95) Intermediate (115/75) Beginner (95/65)
Walking or Standing lunges (45/25)
 11m 23s
Performed as RX
Richard Tavai 11/29/2017 RCC Fitness for First Responders Fran "Fran"

21-15-9 reps, for time of:
95 pound Thruster
Pull-ups		 13m 24s
Performed as RX
Richard Tavai 11/20/2017 RCC Fitness for First Responders Megan Metcon (for time)
Megan

21-15-9
Burpees
KB swings (40/20)
Front squat Rx+ (135/110) Rx (95/75) Scaled (75/45)
 15m 09s
Performed as RX
Richard Tavai 11/01/2017 RCC Fitness for First Responders None Metcon (for time)
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Deadlift (65% of 1RM)
Box Jumps (24/20)
 9m 30s
Performed as RX
Richard Tavai 10/30/2017 RCC Fitness for First Responders Macho Man Metcom
Macho man
EMOM for as long as possible
3 power cleans
3 front squat
3 jerks

ZAC completed 21 rounds!!!		 21m 00s
Performed as RX
Richard Tavai 10/23/2017 RCC Fitness for First Responders Last Ascent Metcon (for time)
Last Ascent
5-10-15
Back squat (60% of 1RM)
Box jump (24/20)
5m 13s
Performed as RX
Richard Tavai 10/21/2017 RCC Fitness for First Responders Chipper Metcon (for time)
Chipper
35 DU (70 SU)
10 Pullups (bands, kipping, box)
6 Thrusters Rx+ (95/75) Rx (75/45) Scaled (45/Medicine ball)
20 Pushups
6 Thrusters
30 T2B (knee2 elbows or knee ups, abmat)
6 Thrusters
40 W/B (20/10)
6 Thrusters
200 m run
 15m 25s
Performed as RX
Richard Tavai 10/14/2017 RCC Fitness for First Responders None Metcon (for time)
4 rounds

Buy in 35 DU (70 SU)
15 weighted lunges (25/10) (45/25)
15 KB snatch, alternate arms (40/20)
15 Box jumps (24/20) (30/24) (step ups)
Cash out 35 DU (70 SU)

 20m 03s
Performed as RX
Richard Tavai 10/09/2017 RCC Fitness for First Responders None Metcon (for time)

21-15-9
Front squat 60% of your max
Double under (42 SU)
 9m 25s
Performed as RX
Richard Tavai 09/27/2017 RCC Fitness for First Responders None Metcon (for time)

21-15-9
Power snatch Rx+ (135/100) Rx (95/75) Scaled (75/45)
Box jumps (24/20)
 15m 25s
Performed as RX
Richard Tavai 09/23/2017 RCC Fitness for First Responders None 9-15-21

Thrusters Rx+(95/75) Rx(75/45)
Bar facing burpees

Rx + #95		 9m 42s
Performed as RX
Richard Tavai 09/18/2017 RCC Fitness for First Responders Grace Metcon (for time)

Grace
30 Clean and Jerk Rx+ (155/135) Rx (135/110) Scaled (95/75)


Challenge yourself!!		 9m 24s
Performed as RX
Richard Tavai 09/16/2017 RCC Fitness for First Responders Lucky 7's Metcon (for time)
Lucky 7s AMRAP (7 min time cap)

7 WB (20/10)
7 Burpees
7 Box jumps (24/20)
7 HRPU
7 T2B (knee2elbow, knee ups, abmat)

2+14		 2 rounds 14 reps
Performed as RX
Richard Tavai 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)
 7 rounds 0 reps
Performed as RX
Richard Tavai 09/09/2017 RCC Fitness for First Responders Buy In/Cash Out Metcon (for time)
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Buy in
35 DU/70 SU

KB snatches (40/20)
Pull ups (kipping, band, and jumping)

Cash out
200 m run
 13m 40s
Performed as RX
Richard Tavai 09/06/2017 RCC Fitness for First Responders None Metcon (for time)

21-15-9
OHS Rx+ (120/95) Rx (95/75) scaled (75/45)
Burpee facing bar

Front squat #225		 13m 58s
Performed as RX
Richard Tavai 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)

#155		 24m 58s
Performed as RX
Richard Tavai 08/28/2017 RCC Fitness for First Responders None Metcon (for time)

21-15-9
Push press Rx+ (135/95) Rx (95/65) Scaled (65/45)
Box Jumps (24/20)

 8m 15s
Performed as RX
Richard Tavai 08/26/2017 RCC Fitness for First Responders None Metcon (for time)
4 rounds

200m Run
10 T2B (knee to elbows, knee ups, abmat)
10 Box Jumps (24/20)
10 HRPU
10 KB snatches (40/10) alternate arms
10 Burpees
10 WB (20/10)
 40m 20s
Performed as RX
Richard Tavai 08/23/2017 RCC Fitness for First Responders None Strength and Endurance
2 Rounds
200 m Farmers Carry (25/10)


Metcon (for time)
21-15-9
Weighted walking lunges Rx + (2 40lb KB) Rx (45/25 plate) scaled (25/10 plate)
Pull ups (kipping/band/jumping)

Note: After completing each round run 100 m
 14m 28s
Performed as RX
Richard Tavai 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

#155 Rx+
 5m 38s
Performed as RX
Richard Tavai 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.

#performed 50 reps per exercise		 15m 28s
Performed as RX
Richard Tavai 08/16/2017 RCC Fitness for First Responders Isabel For time:
Snatch 135 pounds, 30 reps Rx+ (135/95) Rx (95/75)
scaled (75/45)
 5m 24s
Performed as RX
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
 18m 59s
Performed as RX
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