Monday… We Worked On Hang Power Cleans… 50 Of Them!!!

Today… “Only” 8 Hang Power Cleans… And Hopefully Only 8 Power Cleans…

What Am I Talking About?!?!

For Today’s WOD… We’re Going To Try To Use The Same Weight On The “Shoulder To OverHeads” That We Used For Monday’s Hang Power Cleans…

Upon “3…2…1…GO!!!”…

You Will Power Clean Your BarBell Then Continue On With 5 Anyway You Want To “Shoulder To OverHeads”… (Strict Press/Push Press/Push Jerk/Split Jerk…)…

After The 5th “STOH”… You Will Bring The BarBell Back To The Hang Position & Perform 1 Hang Power Clean… Then You Can Dump It…

And That’s The “Un-Broken Complex”…

If You Don’t Perform The Complex Un-Broken… There Will Be A Burpee Penalty… Then You Can Continue Wherever You Left Off At…

Get It?!?! NO?!?! Good!!!

That’s Why We Have A “Huddle Up”…

Don’t Worry… You’ll Be Fine…

Just Hang On Tight!!!

*************************************************************

ALRIGHT… HERE WE GO!!!

Strength…

“Rest Week”

Skill…

“Shoulder To OverHead” Work… Record Your Numbers!!!

MetCon…

***”BarBell…***

L1… M-155lbs/F-105lbs…

L2… M-135lbs/F-95lbs…

L3… M-95lbs/F-65lbs…

L4… M-75lbs/F-55lbs…

***Box Jumps… All Levels… M-24″/F-20″…***

20 Min TIME CAP!!!

—————————————————–

For Time:

5 “STOHs” + 1 Hang Power Clean ***With A 7 Burpee Penalty!!!***

15 Box Jumps

21 Cal Row Or 4 Pump Runs

——————————————–

4 “STOHs” + 1 Hang Power Clean ***With A 5 Burpee Penalty!!!***

10 Box Jumps

15 Cal Row Or 3 Pump Runs

——————————————–

3 “STOHs” + 1 Hang Power Clean ***With A 3 Burpee Penalty!!!***

5 Box Jumps

9 Cal Row Or 2 Pump Runs

——————————————–

2 “STOHs” + 1 Hang Power Clean ***With A 1 Burpee Penalty!!!***

2 Box Jumps

5 Cal row Or 1 Pump Run

——————————————–

50 AbMat Sit Ups

——————————————–

5 Cal Row Or 1 Pump Run

2 Box Jumps

2 “STOHs” + 1 Hang Power Clean ***With A 1 Burpee Penalty!!!***

——————————————–

9 Cal Row Or 2 Pump Runs

5 Box Jumps

3 “STOHs” + 1 Hang Power Clean ***With A 3 Burpee Penalty!!!***

——————————————–

15 Cal Row Or 3 Pump Runs

10 Box Jumps

4 “STOHs” + 1 Hang Power Clean ***With A 5 Burpee Penalty!!!***

——————————————–

21 Cal Row Or 4 Pump Runs

15 Box Jumps

5 “STOHs” + 1 Hang Power Clean ***With A 7 Burpee Penalty!!!***… TIME!!!

*************************************************************

3…2…1…GO!!!

Mando

 

Image result for fight to the finish quotes

10.22.2018 WOD & Scores…

No automatic alt text available.
No automatic alt text available.

 

“And The Winners Are…”

Posted: October 22, 2018 in Uncategorized

Makin’ On The Podium!!!

Image may contain: 13 people, including Mando Macias, Eduardo Lam, Diane Yvette Hernandez and Nykki Noel, people smiling, people sitting
1st Place… Team “Dr.s Visit”!!!
Eddie… Ari… Gilbert… & Calvin…
Image may contain: 4 people, including Eduardo Lam and Ariana Ramirez, people smiling, people standing
2nd Place Went To “Team Buns & Guns”!!!

Brian… Chelsea… Drea… & Charlene…

Image may contain: 4 people, including Brian Grigson, Charlene Hernandez and Chelsea Mandry, people smiling, people standing and outdoor
3rd Place Went To Team “Jacked In The Box”!!!

Nikki… Luis… Rob… & Diane…

Image may contain: 4 people, including Diane Yvette Hernandez and Nykki Noel, people smiling, people standing
4th Place Went To Team “Beauties & O’Beast”!!!

Antonio… Austin… Janelle… & Cindy…

Image may contain: 4 people, including Janelle Dubon, Cynthia Badajoz and Antonio Badajoz, people smiling, people standing, shoes and outdoor
5th Place Went To Team “Snatch Me If You Can”!!!

Danielley… Leo… Marie… & StrawBerry…

Image may contain: 4 people, including Danielle Macias, people smiling, people sitting

And 6th Place Went To Team “F#CKin’ Barry”!!!

Melissa… Raj… Alexa… & Of Course… Barry…

Image may contain: 4 people, including Singh Dilraj, Alexa Stephania Gutierrez and Barry Cruz, people smiling

Great Work Competitors!!!

And Thank You To Danny… Yez…”T”… Lady Alex… Mariela… Moses… Alica… Ariana & Perla For Judging… Even If I Just Grabbed You Out Of The Blue To Judge… Thank You!!!

And… Thank You To Jon For Taking Some SIC Pics… Coming Up Soon!!!

***I Have A Lot On My Mind About The Competition… Really… A Lot On My Mind On How THE NEXT COMPETITION Will Be Ran… But More On That Later… Let’s Focus On This Up Coming Week…***

And… … Thank You To Antonio… Luis… & Juanito For Throwing A Great Birthday/Halloween Party For Elena’s 30th 21st Birthday!!!

Alright… Last Week… We Finished Up An 8 Week Strength Training Cycle With “Re-Test” Week…

Lots’ Of PR’s On The WhiteBoard… Not To Mention The “Outta The Blue” PRs On Saturday!!!

Time For Another… “Strength Rest Week”…

We’re Going To Have A Lot Of New Faces In The Station!!!

Let’s Show Them Around The Neighborhood…

Also… There’s A LOT Of “New To Us” Equipment In The Station…

***Can’t Wait To Play Around With All The New Toys!!!***

New Equipment’s “Home” Is Temporary… But… Everything Has It’s Place…

Keep The Station Lookin’ Good!!!

And Here’s A Re-Post Of The Schedule For The Rest Of The Year…

***From The Vault… Originally Posted 10.14.2018…***

The Rest Of October…

Monday The 22nd… 0600 Session Starts!!!

Friday The 26th… “BarBells For Boobs” WOD!!!

Saturday The 27th… Another “BarBells For Boobs” WOD!!!

***More Info On The “BarBells For Boobs” WODs To Come…***

November…

Monday The 12th… Veteran’s Day (Observed)… 1 Session @ 9AM…

Friday The 16th… Danielle & I Have A Wedding Re-Hearsal Dinner To Attend… All AM Sessions Are On… 1 PM Session @ 1630… I Will Adjust The Athlete Cap For That Session…

Saturday the 17th… CLOSED!!! Danielle & I Will Be Attending A Wedding…

Thursday The 22nd… Thanksgiving… Annual “Earn Your Bird” WOD @ 9AM…

Friday The 23rd… Annual “Burn Your Bird” WOD @ 9AM…

Saturday The 24th… Saturday Sweat Sesh 42 @ 9AM…

December…

Saturday The 15th… RainCross Christmas Party…Details To Come!!!

Monday The 24th… Christmas Eve… Annual “12 Days Of Christmas” WOD @ 9AM…

Tuesday The 25th… Christmas Day… CLOSED!!!

Monday The 31st… New Year’s Eve… TBA…

Next…

The Programming…

The Strength Training For The Rest Of The Year Is Going To Be… Different…

All I Can Say Is… If You Don’t Already… KEEP RECORD OF ALL YOUR LIFTS!!!

All Your Lifts… Not Just Your 1 Rep Maxes…

1 Rep Maxes… 3 Rep Maxes… 5 Rep Maxes… 7 Rep Maxes… 10 Rep Maxes… 15 Rep Maxes… 20 Rep Maxes…

AND ALL THOSE “FAILED” ATTEMPTS THAT REALLY ARE “2 Rep Maxes” Or “4 Rep Maxes Or “19 Rep Maxes”…

Record Whether It Was From The Hang Or From The Ground…

Whether It Was A “Power” Or A “Squat”…

Record All BarBell Complexes…

Record Everything…

Hell… Danielley Even Records How Each Lift FELT!!! Mentally & Physically!!!

*************************************************************

ALRIGHT… HERE WE GO!!!

Strength…

“Rest Week”

Skill…

Hang Power Clean Work… Record Your Numbers!!!

MetCon…

***Hang Power Cleans…***

L1… M-155lbs/F-105lbs…

L2… M-135lbs/F-95lbs…

L3… M-95lbs/F-65lbs…

L4… M-75lbs/F-55lbs…

20 Min TIME CAP!!!

—————————————————–

For Time:

20 Burpees

800 Meter Run 

21 Hang Power Cleans

400 Meter Run 

15 Hang Power Cleans

10 Burpees

300 Meter Run

9 Hang Power Cleans

200 Meter Run

5 Hang Power Cleans

100 Meter Run

20 Burpees… TIME!!!

*************************************************************

3…2…1…GO!!!

Mando

 

Image result for leave nothing to chance quote

10.20.2018 RainCross Competitors & Judges & The After Party!!!

Image may contain: one or more people and people standing
Image may contain: one or more people and people standing

DOMS…

Image result for doms

 

Delayed Onset Muscle Soreness…

Image result for doms

RainCross Competitors… Has It Hit Yet?!?!

Great Work RainCross Rumble Competitors & Judges…

More On That Later…

“Ranch” Athletes… You Should Be Good To Go To Sign Up On ZenPlanner…

If You Didn’t Receive An Email… Please Text Me… 951-243-4261…

Sorry About The Late/Short Sunday Post…

Saturday… Long Day… Long Night… Early Sunday Morning Turned Into A Long Day…

But The Station Looks Awesome… And It’s Not Even Done… Just A Temporary Set Up For This Week…

Check Back In Tonight For Monday’s WOD & Re-Cap On The RainCross Rumble!!!

As For Know… If You Haven’t Already…

*****************************************************

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!! 

*****************************************************

3…2…1…GO!!!

Mando

 

Image result for doms crossfit

“The RainCross Rumble…”

Posted: October 20, 2018 in Uncategorized

Rest Up RainCross Rumble Competitors…

Long Day Ahead Of You…

Good Night!!!

2008…

2018…

******************************************

ALRIGHT… HERE WE GO!!!

9:30AM… Athlete/Judge Briefing

10:00AM… Opening Ceremony

Then “3…2…1…GO!!!”

GOOD LUCK RainCross Competitors!!!

******************************************

3…2…1…GO!!!

Mando

 

Image result for i firmly believe that any man's finest hour

10.19.2018 WOD & Scores…

Image may contain: indoor
No automatic alt text available.

 

“A Lil’ Taste…”

Posted: October 19, 2018 in Uncategorized

RainCross Judges & Athletes… Please Be @ The Station By 9:30AM On Saturday For The Briefing All Of The WODs & Movement Standards!!! We’re Starting The Briefing @ 9:30AM… Not Waiting For Anybody…

THE 10AM OPENING CEREMONY IS NOT THE BRIEFING!!!

Not Competing?!?! But Want A Lil’ Taste?!?!

Well… You’re In Luck!!!

A Lil’ 30 Min Mash Up Of Some Of Saturday’s Competition WODs Today… With Some Slight Changes…

RainCross Rumble Athletes… Feel Free To Come In To Perform The WOD Or To Work On Your Own Stuff… But Please… Still Sign Up For Class… Thanks!!!

***AND SPREAD THE WORD!!! TELL ALL YOUR FAMILY & FRIENDS ABOUT THE RainCross Rumble!!! IT’S Gonna Be A Long Day… Even If They Can’t Stay The Entire Time… I’m Sure They Can Catch A Heat Or 2!!!

And…

Happy Birthday Eddie!!!

Image may contain: Eduardo Lam, smiling, standing

Eddie!!! One Of The Old Old OGs!!!

February 24th, 2012… RC CrossFit Was Just 5 Months Old…

Amazing Father… Doctor… Biker… CrossFitter… And Just All Around Great Dude…

Image may contain: one or more people and outdoor

You Work Hard… Train Hard… And Party Hard!!!

Image may contain: Eduardo Lam, smiling, standing and night

Whether You’re The Lone Wolf Or In A Packed Class… You Always Give 110%… And I Love That… You Don’t Need “Eyes On You” To Work Hard… You Just Do It No Matter What!!!

Day After Day… You Prove That You Can Take A Lickin’ & Keep On Tickin’…

Very Proud To Have You Part Of The RainCross Family…

Way To Represent For The OGs!!!

Image may contain: Eduardo Lam and Diane Yvette Hernandez, people smiling

*************************************************************************************

ALRIGHT… HERE WE GO!!!

***What You’ll Need… A Rower… A Box… A Loaded BarBell… A KettleBell… A MedBall… An AbMat… & A Jump Rope…***

Strength… Rest Day!!!

MetCon…

***Same Weight On The BarBell & Same KettleBell Weight For The Entire WOD…***

Level 1… M-105lbs/72lbs… F-75lbs/53lbs…

Level 2… M-95lbs/53lbs… F-65lbs/35lbs…

Level 3… M-75lbs/44lbs… F-55lbs/26lbs…

Level 4… M-55lbs/35lbs… F-35lbs/18lbs…

—————————————————————————————————

“3…2…1…GO!!!”…

0:00-3:00…

As Many Reps As Possible In 3 Mins:

30/27 Cal Row + Max Burpee Box Overs… (All Levels… M-24″/F-20″…)

Straight Into… 

3:00-10:00…

As Far As Possible In 7 Mins… 

Deadlifts/Thrusters/KettleBell Swings…

3/3/3… 6/6/6… 9/9/9.. 12/12/12… 15/15/15.. 18/18/18… 21/21/21.. 24/24/24… 27/27/27… 30/30/30… Etc/Etc/Etc…

10:00-11:00…

Rest 1 Min… 

11:00-15:00…

As Far As Possible In 4 Mins… 

21 Cal Row

15 Front Squats

9 HandStand Push Ups (All Levels… M&F… MOD: Hand Release Push Ups…)

5 Pull Ups(All Levels… M&F… MOD: C.C.)

15:00-17:00…

Rest 2 Mins…

17:00-22:00…

As Many Reps As Possible In 5 Mins… 

400 Meter Run + Max Wall Ball Shots (All Levels… M-20lbs To 10Ft./F-14lbs To 8Ft.)

22:00-23:00…

Rest 1 Min… 

23:00-30:00… 

As Far As Possible In 7 Mins… 

***RainCross Rumble Competitors CAN Perform Power Cleans… You’re Welcome…***

30 Sit Ups…

30 Hang Power Cleans 

27 KB High Pulls 

24 Hang Power Cleans 

21 KB High Pulls 

18 Hang Power Cleans 

15 KB High Pulls 

12 Hang Power Cleans  

9 KB High Pulls 

6 Hang Power Cleans 

3 KB High Pulls…

45 Double Unders (All LevelsM&F… MOD: 135 Singles…) TIME!!!

*************************************************************************************

3…2…1…GO!!!

Mando

 

Thursday Afternoon… I Was Talking To Miguel After The WOD… I Was Just Looking Around At The Station… Trying To Figure Out Where I Can “Make More Space”…

I Asked Him How Big His Old Gym Was…

He Said… “It Was Pretty Freakin’ Big…” And Went On To Describe All The Different “Rooms” They Had That Offered Different Types Of Training…

I Vaguely Told Him My Plans Of One Day Expanding Our Current Location… And I Know I Didn’t Seem Too Excited About It… As I Know The Spot Next Door Is Taken…

But What Made My Day Was What Miguel Said Next…

“Don’t Worry… WE’LL Get There…”

And That’s It… Those Few Little Words Made My Day…

Why???

He Said “WE”LL…”

Not “YOU”LL Get There…”

I Love Our RainCross Family…

Image result for we will get there quotes

10.18.2018 WOD & Scores…

No automatic alt text available.
No automatic alt text available.

 

Not Snatchin’ Today…

Savin’ That For This Saturday!!!

But… Since You’ve Gotten Some “Clean” Work In These Past Few Days…

Let’s Actually Clean!!!

RainCross Rumble Is Just A Few Days Away1!!

Here’s 2 Posts To Serve As Reminders “From The Vault”…

LAST TIME… I PROMISE!!!

***********************************************************************************

From The Vault… Originally Posted September 8th, 2018…

“It Takes Balls…”

Image may contain: 1 person, text

I Gotta Thank Danny For This One…

Danny Asked Me One Simple Question Thursday Morning Before The Class Started…

“What Is Required To Be A Judge For The Competition?”

My Response…

“Balls!!! It Takes Balls…”

Image may contain: 1 person, shorts

Well… It Takes A Lot More Than That… But…

Obviously A Metaphor…

But In Order To Be A Judge… Basically… You Can’t Be A Lil’ Bitch… There… Let’s Just Get That Out Of The Way…

You’re Not There To “Coach” Or Make Friends…

You’re There To Count “CORRECT… LEGIT… NO QUESTIONS ASKED” Reps…

You’re Also There To “NO REP” The Shit Out Of The Bad Reps!!!

You’re Not There To Critique Form & Technique…

A Little Encouragement… OF COURSE!!!

But Don’t Stop A Competitor Half Way & Ask Them If The Did The “Junk Yard Dawg” Warm Up Before Snatching… Or To Break Down The Progression Of Every Single Movement…

The Competitor(s) Should Be Ready…

All You Have To Do Is…

Count The “CORRECT… LEGIT… NO QUESTIONS ASKED” Reps…

And “NO REP” The Shit Out Of The Bad Reps!!!

No automatic alt text available.

You Can’t Let The Competitor… The Team… The Crowd… Etc. Etc. Punk You!!!

I’m Going To Go Over With the Judges What I’m Looking For… What I’m Expecting…

And Obviously I’ll Be Walking The Floor To Make Sure The Standards Are Met…

If They Are Not Being Met… I’ll Simply Ask You To Either Help Out With Equipment Changes Or To Just Relax & Be A Spectator…

Trust Me… You Think It’s No Big Deal…

“All I Gotta Do Is Count The Reps…”

NO!!!

All You Have To Do Is…

Count The “CORRECT… LEGIT… NO QUESTIONS ASKED” Reps…

And “NO REP” The Shit Out Of The Bad Reps!!!

Image may contain: text

Trust Me… The Competitors Are Going To Try To Get Away With Anything They Can…

And Trust Me… It’s Happened In The Past… It Can Get Ugly!!!

If You’re Up For It… Please Get With Me…

*****************************************************************************************

From The Vault…Originally Posted Saturday, October 13th, 2018…

“New Schedule/New Athletes/Ask Questions…”

Hopefully Everyone From The Ranch Found Their Way To RainCross Strength & Conditioning’s Blog!!! It’s Updated Nightly With The UpComing Day’s WOD & Any Info You Need To Know… And Today Is A Long One… Please… Read Up & “Subscribe” To The Blog So You Can Always Have A Heads Up On What’s Going On For The Day!!! And If You Know Anyone Who Is Joining RCSC But I Didn’t Tag Them On The FaceBook Post… Pass It Along!!!  Thanks Ahead Of Time!!!

———————————————————————————————————–

I Know It’s A Long One… But Please Read The Entire Post AND ASK QUESTIONS ABOUT ANYTHING!!! 

Need To Know Right Away But Don’t Have My Number?!?!

Mando… 951.243.4261…

***You’re Going To See This Post ALL Week… So You Can’t Say… “Oh… Well I Didn’t Know?!?!”***

This Week…

SAME SCHEDULE!!! DON’T GET CONFUSED!!! NEW SCHEDULE STARTS MONDAY, OCTOBER 22nd!!!

This Week… Business As Usual…

0500… 0815… 1000… 1215… 1630… 1730… & 1830…

The Following Week… Monday, October 22nd…

I Will Be Adding A 0600 Session… Same WOD… Same 10 Athlete Cap… Just A Different Hour…

And… That Same Week…

We’re Going To Be Gaining A Lot Of New Athletes…

These Past 2 Weeks… Athletes From The Ranch Gym Have Been Dropping In Our AM & Our PM Classes… And A Few… A Lot Of Them… Have Decided To Join The RainCross Family!!!

Movin’ From The Ranch… To The Station… Let’s Welcome All Of Them & Make ‘Em Feel At Home…

Next…

Here’s How The Rest Of The Year’s Lookin’…

The Rest Of October…

This Week… Re-Test Week!!!

Monday: 3 Rep Max “Touch & Go” Deadlift & 1 Rep Max Deadlift

Tuesday: 3 Rep Max Front Squat & 1 Rep Max Front Squat

Wednesday: 3 Rep Max Push Jerk & 1 Rep Max Push Jerk

Thursday & Friday… Strength Rest Days… “Fun” MetCons!!!

THIS SATURDAY THE 20th… THE RainCross RUMBLE & Birthday/Costume After-Party!!!

Monday The 22nd… 0600 Session Starts!!!

Friday The 26th… “BarBells For Boobs” WOD!!!

Saturday The 27th… Another “BarBells For Boobs” WOD!!!

***More Info On The “BarBells For Boobs” WODs To Come…***

November…

Monday The 12th… Veteran’s Day (Observed)… 1 Session @ 9AM…

Friday The 16th… Danielle & I Have A Wedding Re-Hearsal Dinner To Attend… All AM Sessions Are On… 1 PM Session @ 1630… I Will Adjust The Athlete Cap For That Session…

Saturday the 17th… CLOSED!!! Danielle & I Will Be Attending A Wedding…

Thursday The 22nd… Thanksgiving… Annual “Earn Your Bird” WOD @ 9AM…

Friday The 23rd… Annual “Burn Your Bird” WOD @ 9AM…

Saturday The 24th… Saturday Sweat Sesh 42 @ 9AM…

December…

Saturday The 15th… RainCross Christmas Party…Details To Come!!!

Monday The 24th… Christmas Eve… Annual “12 Days Of Christmas” WOD @ 9AM…

Tuesday The 25th… Christmas Day… CLOSED!!!

Monday The 31st… New Year’s Eve… TBA…

Next…

The Programming…

The Strength Training For The Rest Of The Year Is Going To Be… Different…

All I Can Say Is… If You Don’t Already… KEEP RECORD OF ALL YOUR LIFTS!!!

All Your Lifts… Not Just Your 1 Rep Maxes…

1 Rep Maxes… 3 Rep Maxes… 5 Rep Maxes… 7 Rep Maxes… 10 Rep Maxes… 15 Rep Maxes… 20 Rep Maxes…

AND ALL THOSE “FAILED” ATTEMPTS THAT REALLY ARE “2 Rep Maxes” Or “4 Rep Maxes Or “19 Rep Maxes”…

Record Whether It Was From The Hang Or From The Ground…

Whether It Was A “Power” Or A “Squat”…

Record All BarBell Complexes…

Record Everything…

Hell… Danielley Even Records How Each Lift FELT!!! Mentally & Physically!!!

The MetCons… A Lot Of Fast & Furious WODs… With The Exception Of All The “Holiday” WODs…

And Finally…

The RainCross Rumble… It’s Gonna Be A Long Day!!!

Alright… THE FOLLOWING SCHEDULE IS IN A PICTURE PERFECT WORLD!!!

***Opening Ceremony… 10:00AM

***WOD 1… “Separation Anxiety…”

Heat 1… 10:20AM-10:35AM

5 Min Re-Set…

Heat 2…10:40AM-10:55AM

10 Min Re-Set…

***WOD 2… “Know Your Role…”

Heat 1…11:05AM-11:15AM

5 Min Re-Set…

Heat 2… 11:20AM-11:30AM

10 Min Re-Set…

***WOD 3… “All Or Nothing…”

Heat 1…11:45AM-11:57AM

3 Min Re-Set…

Heat 2… 12:00PM-12:12PM

18 Min Re-Set/Warm Up…

***WOD 4 “Cluster-Thruster Complex…”/5 “1 Rep Max Snatch..”… 12:30PM-1:29PM

Each Team/Athlete Has 4 Mins To Complete 2 Lifts For Each WOD… 1 Min Re-Set Between Teams…

Team 1… 12:30PM/1:00PM

Team 2… 12:35PM/1:05PM

Team 3… 12:40PM/1:10PM

Team 4… 12:45PM/1:15PM

Team 5… 12:50PM/1:20PM

Team 6… 12:55PM/1:25PM

11 Min Re-Set…

***WOD 6… “Grip Be Gone…”

Heat 1… 1:140PM-1:52PM

3 Min Re-Set…

Heat 2…1:55PM-2:12PM

13 Min Re-Set…

***WOD 7… “Follow The Leader…”

Heat 1… 2:25PM-2:34PM…

6 Min Re-Set…

Heat 2… 2:40PM-2:49PM…

3:00PMish… Awards Ceremony… TIME!!!

BUT… NONE OF THIS CAN GO ON IF WE DON’T HAVE JUDGES!!! PLEASE… GET WITH ME ASAP IF YOU CAN JUDGE… EVEN IF IT’S JUST ONE WOD… ONE HEAT… ALSO… WE NEED VOLUNTEERS TO HELP CHANGE OUT EQUIPMENT!!!

And Just In Case You Need A Reminder Of This Saturday’s Competition WODs…

*******************************************************************************

WOD(s) 1…

“Separation Anxiety….”

As Many Reps As Possible in 15 Mins:

1.1…

In 3 Mins:

Athletes A/C: Row… M-30 Cals/F-27 Cals…

Once Athletes A/C Finish The Row… With The Remaining 3 Mins…

Athletes B/D: Max Burpee Box Overs… M-24″/F-20″ All Levels…

*******************

1 Min Rest…

*******************

1.2…

In Reps/Multiples Of 3…As Far As You Can Get in 7 Mins:

In-Sync Deadlifts

In-Sync Thrusters

In-Sync American KettleBell Swings

3/3/3… 6/6/6… 9/9/9… 12/12/12… 15/15/15… 18/18/18…21/21/21… Etc Etc Etc…

*******************

1 Min Rest…

*******************

1.3…

In 3 Mins:

Athletes B/D: Cal Row… M-15 Cal Row/F-12 Cal Row…

Once Athletes B/D Finish The Row… With The Remaining 3 Mins…

Athletes A/C: Max Burpee Box Overs… M-24″/F-20″ All Levels…

TIME!!!

******************************************************************

For This 3 WOD Complex… There Will Be 4 Different “Levels”…

Think Of These “Levels” As “ADV”… “Rx’d +”… “Rx’d”… & “Sx’d”…

For WODs 1.1 & 1.3… Athletes Can Set The Damper Setting To Their Liking For The Row… All Males Will Use A 24″ Box & All Females Will Use A 20″ Box… For The Burpee Box Over… No “Jump & Clap” Is Required… Just “Somehow” Get Check To Deck… “Somehow” Get Up… And “Somehow” Get Over The Box… You Can Step Over The Box As Long As Both Feet Stay Within The Black Rubber On Top Of The Box… You Can Perform A Box Jump To Get Over The Box… You Are Not Required To Stand At The Top Of The Box… You Can Jump Over The Entire Box As Long As Both Feet Stay Within The Black Rubber On Top Of The Box…

For WOD 1.2… There Must Be 4 “Levels” Of Barbells & KettleBells Being Used… Athletes A & B Will Be On A Team… Athletes C & D Will Be On A Team… Who Performs What “Level” Is Up To Your Captain/Team!!!

Athlete A: Level 1… M-105lbs/72lbs… F-75lbs/53lbs…

Athlete B: Level 2… M-95lbs/53lbs… F-65lbs/35lbs…

Athlete C: Level 3… M-75lbs/44lbs… F-55lbs/26lbs…

Athlete D: Level 4… M-55lbs/35lbs… F-35lbs/18lbs…

WOD 2…

“Know Your Role….” 

10 Min TIME CAP…

For Reps of 21/21/21/21… 15/15/15/15… 9/9/9/9:

Calorie Row

Front Squats (No Racks…)

HandStand Push Ups (Head To Deck…)

Pull Ups (Chin To Bar)… TIME!!!

******************************************************************

For This WOD… Each Team Will Have 1 Rower… 1 BarBell Loaded With 95lbs (Male) OR 65lbs (Female)… 1 Station For HandStand Push Ups… & 1 Station For Pull Ups… Captains Will Assign Each Athlete To A Specific Station & That Athlete Must Remain With That Station For All 45 Reps…

“3…2…1…GO!!!” And Athlete A Will Start Rowing For 21 Calories… All Other Athletes Are Resting.. Once Athlete A Reaches 21 Calories… Athlete B Can Start 21 Front Squats… All Other Athletes Are Resting.. Once Athlete B Reaches 21 Front Squats… Athlete C Can Start 21 HandStand Push Ups… All Other Athletes Are Resting.. Once Athlete C Reaches 21 HSPUs… Athlete D Can Start 21 Pull Ups… Once Athlete D Reaches 21 Pull Ups… Athlete A Can Start Rowing For 15 Calories… Etc… Athletes Will Remain At Their Station And Follow This Pattern For Rounds “15” & “9”… Score Will Be Finish Time Or Total Reps Completed In 10 Mins…

WOD 3…

“All Or Nothing…”

On A 12 Min On-Going Clock…

For This WOD… Medicine Ball Weight… All M-20lbs To 10 Ft/All F-14lbs To 8Ft… 1 Rower…

“3…2…1…GO!!!” And 3 Athletes Will Begin Working… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Perform Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Be Working On Wall Ball Shots @ A Time… At The 10:10 Min Mark… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Continue To Work On Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Continue To Work On Wall Ball Shots Until The 12 Min Mark… IF THE RUNNER AND THE ROWER ARE NOT DONE BY THE 12 MIN MARK… YOUR WALL BALL SCORE IS ZERO!!!

Score Is Total Wall Ball Shots…

WOD 4…

“Cluster/Thruster Complex…”

2 Attempts… 4 Mins Each Team/Athlete…

WOD 5…

“1 Rep Max Snatch…”

2 Attempts… 4 Mins Each Team/Athlete…

WOD 6…

“Grip Be Gone…”

12 Min TIME CAP!!!

90 Toes To Bar…

30 Hang Snatches 55/35

27 KB High Pulls 26lbs

24 Hang Snatches 75/55

21 KB High Pulls 35lbs

18 Hang Snatches 95/65

15 KB High Pulls 44lbs

12 Hang Snatches  115/85

9 KB High Pulls 53lbs

6 Hang Snatches 135/95

3 KB High Pulls 72lbs…

135 Double Unders… TIME!!!

******************************************************************

For This WOD… Your 1 “Scaled” Athlete May Perform Hanging Knee Raises… Everyone Else Must Perform Toes To Bar…

Upon “3…2…1…GO!!!” Your Team Will Begin Working On 90 Toes To Bar With Only 1 Athlete Working @ A Time… Once Your Team Reaches 90 Reps… You Will Move Onto The BarBells/KettleBells…

Each Team Will Have 2 BarBells Loaded Up With The Guys Weight & The Ladies Weight… EVEN IF YOU DO NOT PLAN ON USING THAT WEIGHT… THIS GOES THE SAME FOR EVERY “ROUND”…

Somehow… With 1 Athlete Working @ A Time… Your Team Must Perform 30 Hang Snatches… NO Hang Power Snatches!!! How You Get To 30 Is Up To Your Team…

Once Your Team Reaches 30 Hang Snatches… You Can Begin On 27 KB High Pulls With The Lightest KettleBell… Your Team Can Also Begin To Change Out The Weight On The BarBell For The Next Round!!!

Each Team Will Have 2 BarBells Loaded Up With The Guys Weight & The Ladies Weight… EVEN IF YOU DO NOT PLAN ON USING THAT WEIGHT… THIS GOES THE SAME FOR EVERY “ROUND”…

Somehow… With 1 Athlete Working @ A Time… Your Team Must Perform 24 Hang Snatches… NO Hang Power Snatches!!! How You Get To 24 Is Up To Your Team…

Once Your Team Reaches 24 Hang Snatches… You Can Begin On 21 KB High Pulls With The Lightest KettleBell… Your Team Can Also Begin To Change Out The Weight On The BarBell For The Next Round!!!

So On & So On…

Once You Finish The Last Round Of 6 135lbs/95lbs Hang Snatches & 3 KB High Pulls…

As A Team… 135 Double Unders… TIME!!! BUT…EVERYONE MUST PERFORM 1 DOUBLE UNDER!!! 

WOD 7…

“Follow The Leader…”

9 Min TIME CAP…

For This WOD… “3…2…1…GO!!!” And…

Athlete A Will Perform…

50 Double Unders

40 Wall Ball Shots

30 DB Snatches… ADV-45/35… Rx’d-35/25…Sx’d-25/15…

20 Burpees

10 Pull Ups… Athlete A Is Done For The Day!!!

Athlete B Can Start Once Athlete A Finishes The Wall Ball Shots…

Athlete B Will Perform…

40 Wall Ball Shots

30 DB Snatches

20 Burpees

10 Pull Ups… Athlete B Is Done For The Day!!!

Athlete C Can Start Once Athlete B Finishes The DB Snatches…

Athlete C Will Perform…

30 DB Snatches

20 Burpees

10 Pull Ups… Athlete C Is Done For The Day!!!

Athlete D… Can Start Once Athlete C Finishes The Burpees…

Athlete D Will Perform…

20 Burpees

10 Pull Ups…TIME!!! Team Is Done For The Day!!!

*********************************************************************

And Then The After Party At Tony & Luis’ House!!!

And There Have It Ladies & Gents…

************************************************

YOU FOUND TODAY’S WOD!!!

ALRIGHT… HERE WE GO!!!

*** 14 Min TIME CAP!!!*** Sub 7 Is Do-Able!!!***

Stret-Con…

***2 Lift BarBell Complex… Clean + 1 Hang Clean Is “1 Rep”…***

For Time:

15 BarBell Complexes

Level 1: M-185lbs/F-115lbs…

Level 2: M-155lbs/F-105lbs…

Level 3: M-135lbs/F-95lbs…

Level 4: M-115lbs/F-85lbs…

Level 5: M-95lbs/F-65lbs…

30 ADV: HandStand Push Ups

Or… 30 Rx’d: “STOHs”

Or… 30 Sx’d: Hand Release Push Ups

60 Double Unders … TIME!!!

All Levels… MOD 1: 30 Dubbs… MOD 2: 90 Singles + 3 Burpees + 90 Singles…

************************************************

3…2…1…GO!!!

MASTERPLAN TRIAL sample text

Image may contain: text
Get It?!?!

10.17.2018 WOD & Scores…

No automatic alt text available.

 

No automatic alt text available.

“Jerks & Cleans…”

Posted: October 17, 2018 in Uncategorized

Basically A Re-Post… But 1st…

WE NEED JUDGES!!! WE CAN’T HAVE A COMPETITION WITHOUT JUDGES… WITHOUT JUDGES IT JUST TURNS INTO A LONG AS DAY OF WORKING OUT… WHICH IS FINE WITH  ME… BUT COME ON!!! IT’S WHAT YOU’VE BEEN TRAINING FOR!!! COME ON RainCross… VOLUNTEER JUST A FEW HOURS/MINS OF YOUR TIME & JUDGE OUR AMAZING COMPETITORS!!!

AND… Ranch Athletes… If You’ve Already Filled Out A Waiver… Expect An Email From Us Friday Night With All The Information On How To Sign Up On ZenPlanner…

“Jerks & Cleans…”

Wait… What?!?! Cleans?!?!

Yep… Either Power Cleans Or Cleans…

We’re Maxin’ Out On Jerks Today…

3 Rep Max AND A 1 Rep Max…

I’m Sure There Will Be Missed Lifts…

You Drop The BarBell… Fine… But It’s Gotta Get Back To The Rack Somehow…

Can’t Clean It?!?! Take Off What You Can Clean… Clean It… Then Load Up Your BarBell Back Up & Try Again!!!

What You’ll Need Ready…

Rack & Empty BarBell…

& That’s It!!!

Again…

We’re Going To Go Through A Quick Group Warm Up…

Then a Quick 10 Min Or Less WarmUp/MetCon…

And Then We Lift…

As Heavy As Possible… As Safely As Possible…

If You Hear “Rack It Up!!!” Or “Dump It!!!”… Then RACK IT UP OR DUMP IT!!!

*****************************************************

ALRIGHT… HERE WE GO!!!

MetCon… 

100 Meter Run

10 Push Ups

10 Strict Presses

100 Meter Run

10 Push Ups

10 Push Presses

100 Meter Run

10 Push Ups

10 Push Jerks

100 Meter Run

10 Burpees… TIME!!!

Strength…

You Will Have 15 Mins To…

Establish A 3 Rep Max Push Jerk

AND… 10 Mins To…

Establish A 1 Rep Max Push Jerk

*****************************************************

“New Schedule/New Athletes/Ask Questions…”

Originally Posted Saturday, October 13th, 2018 @ 8:45PM…

Hopefully Everyone From The Ranch Found Their Way To RainCross Strength & Conditioning’s Blog!!! It’s Updated Nightly With The UpComing Day’s WOD & Any Info You Need To Know… And Today Is A Long One… Please… Read Up & “Subscribe” To The Blog So You Can Always Have A Heads Up On What’s Going On For The Day!!! And If You Know Anyone Who Is Joining RCSC But I Didn’t Tag Them On The FaceBook Post… Pass It Along!!!  Thanks Ahead Of Time!!!

———————————————————————————————————–

I Know It’s A Long One… But Please Read The Entire Post AND ASK QUESTIONS ABOUT ANYTHING!!! 

Need To Know Right Away But Don’t Have My Number?!?!

Mando… 951.243.4261…

***You’re Going To See This Post ALL Week… So You Can’t Say… “Oh… Well I Didn’t Know?!?!”***

This Week…

SAME SCHEDULE!!! DON’T GET CONFUSED!!! NEW SCHEDULE STARTS MONDAY, OCTOBER 22nd!!!

This Week… Business As Usual…

0500… 0815… 1000… 1215… 1630… 1730… & 1830…

The Following Week… Monday, October 22nd…

I Will Be Adding A 0600 Session… Same WOD… Same 10 Athlete Cap… Just A Different Hour…

And… That Same Week…

We’re Going To Be Gaining A Lot Of New Athletes…

These Past 2 Weeks… Athletes From The Ranch Gym Have Been Dropping In Our AM & Our PM Classes… And A Few… A Lot Of Them… Have Decided To Join The RainCross Family!!!

Movin’ From The Ranch… To The Station… Let’s Welcome All Of Them & Make ‘Em Feel At Home…

Next…

Here’s How The Rest Of The Year’s Lookin’…

The Rest Of October…

This Week… Re-Test Week!!!

Monday: 3 Rep Max “Touch & Go” Deadlift & 1 Rep Max Deadlift

Tuesday: 3 Rep Max Front Squat & 1 Rep Max Front Squat

Wednesday: 3 Rep Max Push Jerk & 1 Rep Max Push Jerk

Thursday & Friday… Strength Rest Days… “Fun” MetCons!!!

THIS SATURDAY THE 20th… THE RainCross RUMBLE & Birthday/Costume After-Party!!!

Monday The 22nd… 0600 Session Starts!!!

Friday The 26th… “BarBells For Boobs” WOD!!!

Saturday The 27th… Another “BarBells For Boobs” WOD!!!

***More Info On The “BarBells For Boobs” WODs To Come…***

November…

Monday The 12th… Veteran’s Day (Observed)… 1 Session @ 9AM…

Friday The 16th… Danielle & I Have A Wedding Re-Hearsal Dinner To Attend… All AM Sessions Are On… 1 PM Session @ 1630… I Will Adjust The Athlete Cap For That Session…

Saturday the 17th… CLOSED!!! Danielle & I Will Be Attending A Wedding…

Thursday The 22nd… Thanksgiving… Annual “Earn Your Bird” WOD @ 9AM…

Friday The 23rd… Annual “Burn Your Bird” WOD @ 9AM…

Saturday The 24th… Saturday Sweat Sesh 42 @ 9AM…

December…

Saturday The 15th… RainCross Christmas Party…Details To Come!!!

Monday The 24th… Christmas Eve… Annual “12 Days Of Christmas” WOD @ 9AM…

Tuesday The 25th… Christmas Day… CLOSED!!!

Monday The 31st… New Year’s Eve… TBA…

Next…

The Programming…

The Strength Training For The Rest Of The Year Is Going To Be… Different…

All I Can Say Is… If You Don’t Already… KEEP RECORD OF ALL YOUR LIFTS!!!

All Your Lifts… Not Just Your 1 Rep Maxes…

1 Rep Maxes… 3 Rep Maxes… 5 Rep Maxes… 7 Rep Maxes… 10 Rep Maxes… 15 Rep Maxes… 20 Rep Maxes…

AND ALL THOSE “FAILED” ATTEMPTS THAT REALLY ARE “2 Rep Maxes” Or “4 Rep Maxes Or “19 Rep Maxes”…

Record Whether It Was From The Hang Or From The Ground…

Whether It Was A “Power” Or A “Squat”…

Record All BarBell Complexes…

Record Everything…

Hell… Danielley Even Records How Each Lift FELT!!! Mentally & Physically!!!

The MetCons… A Lot Of Fast & Furious WODs… With The Exception Of All The “Holiday” WODs…

And Finally…

The RainCross Rumble… It’s Gonna Be A Long Day!!!

Alright… THE FOLLOWING SCHEDULE IS IN A PICTURE PERFECT WORLD!!!

***Opening Ceremony… 10:00AM

***WOD 1… “Separation Anxiety…”

Heat 1… 10:20AM-10:35AM

5 Min Re-Set…

Heat 2…10:40AM-10:55AM

10 Min Re-Set…

***WOD 2… “Know Your Role…”

Heat 1…11:05AM-11:15AM

5 Min Re-Set…

Heat 2… 11:20AM-11:30AM

10 Min Re-Set…

***WOD 3… “All Or Nothing…”

Heat 1…11:45AM-11:57AM

3 Min Re-Set…

Heat 2… 12:00PM-12:12PM

18 Min Re-Set/Warm Up…

***WOD 4 “Cluster-Thruster Complex…”/5 “1 Rep Max Snatch..”… 12:30PM-1:29PM

Each Team/Athlete Has 4 Mins To Complete 2 Lifts For Each WOD… 1 Min Re-Set Between Teams…

Team 1… 12:30PM/1:00PM

Team 2… 12:35PM/1:05PM

Team 3… 12:40PM/1:10PM

Team 4… 12:45PM/1:15PM

Team 5… 12:50PM/1:20PM

Team 6… 12:55PM/1:25PM

11 Min Re-Set…

***WOD 6… “Grip Be Gone…”

Heat 1… 1:140PM-1:52PM

3 Min Re-Set…

Heat 2…1:55PM-2:12PM

13 Min Re-Set…

***WOD 7… “Follow The Leader…”

Heat 1… 2:25PM-2:34PM…

6 Min Re-Set…

Heat 2… 2:40PM-2:49PM…

3:00PMish… Awards Ceremony… TIME!!!

BUT… NONE OF THIS CAN GO ON IF WE DON’T HAVE JUDGES!!! PLEASE… GET WITH ME ASAP IF YOU CAN JUDGE… EVEN IF IT’S JUST ONE WOD… ONE HEAT… ALSO… WE NEED VOLUNTEERS TO HELP CHANGE OUT EQUIPMENT!!!

And Just In Case You Need A Reminder Of This Saturday’s Competition WODs…

*******************************************************************************

WOD(s) 1…

“Separation Anxiety….”

As Many Reps As Possible in 15 Mins:

1.1…

In 3 Mins:

Athletes A/C: Row… M-30 Cals/F-27 Cals…

Once Athletes A/C Finish The Row… With The Remaining 3 Mins…

Athletes B/D: Max Burpee Box Overs… M-24″/F-20″ All Levels…

*******************

1 Min Rest…

*******************

1.2…

In Reps/Multiples Of 3…As Far As You Can Get in 7 Mins:

In-Sync Deadlifts

In-Sync Thrusters

In-Sync American KettleBell Swings

3/3/3… 6/6/6… 9/9/9… 12/12/12… 15/15/15… 18/18/18…21/21/21… Etc Etc Etc…

*******************

1 Min Rest…

*******************

1.3…

In 3 Mins:

Athletes B/D: Cal Row… M-15 Cal Row/F-12 Cal Row…

Once Athletes B/D Finish The Row… With The Remaining 3 Mins…

Athletes A/C: Max Burpee Box Overs… M-24″/F-20″ All Levels…

TIME!!!

******************************************************************

For This 3 WOD Complex… There Will Be 4 Different “Levels”…

Think Of These “Levels” As “ADV”… “Rx’d +”… “Rx’d”… & “Sx’d”…

For WODs 1.1 & 1.3… Athletes Can Set The Damper Setting To Their Liking For The Row… All Males Will Use A 24″ Box & All Females Will Use A 20″ Box… For The Burpee Box Over… No “Jump & Clap” Is Required… Just “Somehow” Get Check To Deck… “Somehow” Get Up… And “Somehow” Get Over The Box… You Can Step Over The Box As Long As Both Feet Stay Within The Black Rubber On Top Of The Box… You Can Perform A Box Jump To Get Over The Box… You Are Not Required To Stand At The Top Of The Box… You Can Jump Over The Entire Box As Long As Both Feet Stay Within The Black Rubber On Top Of The Box…

For WOD 1.2… There Must Be 4 “Levels” Of Barbells & KettleBells Being Used… Athletes A & B Will Be On A Team… Athletes C & D Will Be On A Team… Who Performs What “Level” Is Up To Your Captain/Team!!!

Athlete A: Level 1… M-105lbs/72lbs… F-75lbs/53lbs…

Athlete B: Level 2… M-95lbs/53lbs… F-65lbs/35lbs…

Athlete C: Level 3… M-75lbs/44lbs… F-55lbs/26lbs…

Athlete D: Level 4… M-55lbs/35lbs… F-35lbs/18lbs…

WOD 2…

“Know Your Role….” 

10 Min TIME CAP…

For Reps of 21/21/21/21… 15/15/15/15… 9/9/9/9:

Calorie Row

Front Squats (No Racks…)

HandStand Push Ups (Head To Deck…)

Pull Ups (Chin To Bar)… TIME!!!

******************************************************************

For This WOD… Each Team Will Have 1 Rower… 1 BarBell Loaded With 95lbs (Male) OR 65lbs (Female)… 1 Station For HandStand Push Ups… & 1 Station For Pull Ups… Captains Will Assign Each Athlete To A Specific Station & That Athlete Must Remain With That Station For All 45 Reps…

“3…2…1…GO!!!” And Athlete A Will Start Rowing For 21 Calories… All Other Athletes Are Resting.. Once Athlete A Reaches 21 Calories… Athlete B Can Start 21 Front Squats… All Other Athletes Are Resting.. Once Athlete B Reaches 21 Front Squats… Athlete C Can Start 21 HandStand Push Ups… All Other Athletes Are Resting.. Once Athlete C Reaches 21 HSPUs… Athlete D Can Start 21 Pull Ups… Once Athlete D Reaches 21 Pull Ups… Athlete A Can Start Rowing For 15 Calories… Etc… Athletes Will Remain At Their Station And Follow This Pattern For Rounds “15” & “9”… Score Will Be Finish Time Or Total Reps Completed In 10 Mins…

WOD 3…

“All Or Nothing…”

On A 12 Min On-Going Clock…

For This WOD… Medicine Ball Weight… All M-20lbs To 10 Ft/All F-14lbs To 8Ft… 1 Rower…

“3…2…1…GO!!!” And 3 Athletes Will Begin Working… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Perform Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Be Working On Wall Ball Shots @ A Time… At The 10:10 Min Mark… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Continue To Work On Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Continue To Work On Wall Ball Shots Until The 12 Min Mark… IF THE RUNNER AND THE ROWER ARE NOT DONE BY THE 12 MIN MARK… YOUR WALL BALL SCORE IS ZERO!!!

Score Is Total Wall Ball Shots…

WOD 4…

“Cluster/Thruster Complex…”

2 Attempts… 4 Mins Each Team/Athlete…

WOD 5…

“1 Rep Max Snatch…”

2 Attempts… 4 Mins Each Team/Athlete…

WOD 6…

“Grip Be Gone…”

12 Min TIME CAP!!!

90 Toes To Bar…

30 Hang Snatches 55/35

27 KB High Pulls 26lbs

24 Hang Snatches 75/55

21 KB High Pulls 35lbs

18 Hang Snatches 95/65

15 KB High Pulls 44lbs

12 Hang Snatches  115/85

9 KB High Pulls 53lbs

6 Hang Snatches 135/95

3 KB High Pulls 72lbs…

135 Double Unders… TIME!!!

******************************************************************

For This WOD… Your 1 “Scaled” Athlete May Perform Hanging Knee Raises… Everyone Else Must Perform Toes To Bar…

Upon “3…2…1…GO!!!” Your Team Will Begin Working On 90 Toes To Bar With Only 1 Athlete Working @ A Time… Once Your Team Reaches 90 Reps… You Will Move Onto The BarBells/KettleBells…

Each Team Will Have 2 BarBells Loaded Up With The Guys Weight & The Ladies Weight… EVEN IF YOU DO NOT PLAN ON USING THAT WEIGHT… THIS GOES THE SAME FOR EVERY “ROUND”…

Somehow… With 1 Athlete Working @ A Time… Your Team Must Perform 30 Hang Snatches… NO Hang Power Snatches!!! How You Get To 30 Is Up To Your Team…

Once Your Team Reaches 30 Hang Snatches… You Can Begin On 27 KB High Pulls With The Lightest KettleBell… Your Team Can Also Begin To Change Out The Weight On The BarBell For The Next Round!!!

Each Team Will Have 2 BarBells Loaded Up With The Guys Weight & The Ladies Weight… EVEN IF YOU DO NOT PLAN ON USING THAT WEIGHT… THIS GOES THE SAME FOR EVERY “ROUND”…

Somehow… With 1 Athlete Working @ A Time… Your Team Must Perform 24 Hang Snatches… NO Hang Power Snatches!!! How You Get To 24 Is Up To Your Team…

Once Your Team Reaches 24 Hang Snatches… You Can Begin On 21 KB High Pulls With The Lightest KettleBell… Your Team Can Also Begin To Change Out The Weight On The BarBell For The Next Round!!!

So On & So On…

Once You Finish The Last Round Of 6 135lbs/95lbs Hang Snatches & 3 KB High Pulls…

As A Team… 135 Double Unders… TIME!!! BUT…EVERYONE MUST PERFORM 1 DOUBLE UNDER!!! 

WOD 7…

“Follow The Leader…”

9 Min TIME CAP…

For This WOD… “3…2…1…GO!!!” And…

Athlete A Will Perform…

50 Double Unders

40 Wall Ball Shots

30 DB Snatches… ADV-45/35… Rx’d-35/25…Sx’d-25/15…

20 Burpees

10 Pull Ups… Athlete A Is Done For The Day!!!

Athlete B Can Start Once Athlete A Finishes The Wall Ball Shots…

Athlete B Will Perform…

40 Wall Ball Shots

30 DB Snatches

20 Burpees

10 Pull Ups… Athlete B Is Done For The Day!!!

Athlete C Can Start Once Athlete B Finishes The DB Snatches…

Athlete C Will Perform…

30 DB Snatches

20 Burpees

10 Pull Ups… Athlete C Is Done For The Day!!!

Athlete D… Can Start Once Athlete C Finishes The Burpees…

Athlete D Will Perform…

20 Burpees

10 Pull Ups…TIME!!! Team Is Done For The Day!!!

*********************************************************************

And Then The After Party At Tony & Luis’ House!!!

And There Have It Ladies & Gents…

3…2…1…GO!!!

Mando

 

Image may contain: one or more people and text

10.16.2018 Scores & WOD…

No automatic alt text available.
No automatic alt text available.