“Teams Of 3…”

Posted: November 22, 2017 in Uncategorized

But First… We Survived The ClusterF–K!!!

And Nobody Died On The Power & Clapping Push Ups… Good Day…

Alright…

Thanksgiving WOD Is Coming Up!!!

Teams Of 3…

This Thursday For The 10AM “Earn Your Bird” WOD… We Will Be Performing A Classic CrossFit Girl WOD With An RCCF Twist…

RC CrossFit’s Annual Thanksgiving WOD…

“Team Kelly”

Running… Box Jumps… Wall Ball Shots…

To Make This Run Smooth… We Need Teams Of 3 Athletes…

So Grab 2 Of Your Buddies & ThrowDown On This Awesome WOD Before Grubbin’ Down On Some Awesome Food!!!

Now… Onto 3… Heavy… Deadlifts…

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Sometimes… The Hardest Part Of The WOD…

Is The Clean Up!!!

Especially On Deadlift Day…

It’s Gonna Be Heavy Ladies & Gents…

Take Care Of Your Back!!!

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***KettleBell… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***

*** Pull Ups… ADV: M&F- Chin To Bar/Chest To Bar/Bar Muscle Up… Rx’d: M&F- Chin To Bar/Chest To Bar/Toes To Bar… Sx’d: M&F- Chin To Bar…***

***Deadlift… “Single & Controlled” @ 90% of your 1 Rep Max***

***Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: 45 Mt. Climbers…***

For Time:

21 Cal Row

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For a Total of 3 Rounds:

7 Russian KettleBell Swings

7 Pull Ups

7 Burpees

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1 Deadlift

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15 Cal Row

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For a Total of 3 Rounds:

5 KettleBell High Pulls 

5 Chest To Bar Pull Ups

5 Burpees

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1 Deadlift

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9 Cal Row

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For a Total of 3 Rounds:

3 American KettleBell Swings

3 Bar Muscle Ups

3 Burpees

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1 Deadlift

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45 Double Unders… TIME!!!

3…2…1…GO!!!

Mando

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11.21.2017 WOD & Scores…

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Here’s The Whole Week…

Monday… Back Squats @ 90% of your 3 Rep Max Back Squat… AIR Squats In The MetCon… Done!!!

Tuesday… Push Presses & Push Jerks @ 90% of your 3 Rep Max Push Jerk In The MetCon… Done!!!

Wednesday… Deadlifts @ 90% of your 1 Rep Max In The MetCon…

Thursday… 10AM Earn Your Bird WOD…

Friday… 10AM Burn Your Bird WOD…

Saturday… 10AM GRID WOD…

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

You Ladies & Gents Might Want To Print Today’s WOD Out & Keep It Next To You…

Because I Know The WhiteBoard Below Looks Like A ClusterF–K!!!

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Yea… You Might Want To Print The Below Out…

Up To You…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

For Time:

***GHD Sit Ups… Rx’d: M&F… MOD: MedBall AbMat Sit Ups…***

***UN-Broken Double Unders… Rx’d: M&F… MOD: 27 Singles… Both With A “Start Back @ ZERO” Penalty…***

***Box Jumps/Box Overs… Rx’d: M-24″/F-20″…***

***Push Press & Push Jerk @ 90% of your 3 Rep Max Push Jerk***

15 Push Ups

12 GHD Sit Ups

9 UN-BROKEN Double Unders

6 Box Jumps

3 Burpee Box Overs

1 Push Press

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10  Power Push Ups

12 GHD Sit Ups

9 UN-BROKEN Double Unders

6 Box Jumps

3 Burpee Box Overs

1 Push Press

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5 Clapping Push Ups

12 GHD Sit Ups

9 UN-BROKEN Double Unders

6 Box Jumps

3 Burpee Box Overs

1 Push Press

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50 AbMat Sit Ups

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1 Push Jerk

3 Burpee Box Overs

6 Box Jumps

9 UN-BROKEN Double Unders

12 GHD Sit Ups

5 Clapping Push Ups

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1 Push Jerk

3 Burpee Box Overs

6 Box Jumps

9 UN-BROKEN Double Unders

12 GHD Sit Ups

10 Power Push Ups

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1 Push Jerk

3 Burpee Box Overs

6 Box Jumps

9 UN-BROKEN Double Unders

12 GHD Sit Ups

15 Push Ups… TIME!!!

3…2…1…GO!!!

Mando

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11.20.2017 WOD & Scores…

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Here’s The Whole Week…

Monday… Back Squats @ 90% of your 3 Rep Max Back Squat… AIR Squats In The MetCon… Done!!!

Tuesday… Push Presses & Push Jerks @ 90% of your 3 Rep Max Push Jerk In The MetCon…

Wednesday… Deadlifts @ 90% of your 1 Rep Max In The MetCon…

Thursday… 10AM Earn Your Bird WOD…

Friday… 10AM Burn Your Bird WOD…

Saturday… 10AM GRID WOD…

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

“Week 7…”

Posted: November 20, 2017 in Uncategorized

Week 7…

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This Week…

3 Days Of Some Heavy Lifting/Metcons…

3 Days Of Some Brutal Team WODs…

Here’s The Whole Week…

Monday… Back Squats @ 90% of your 3 Rep Max Back Squat… AIR Squats In The MetCon…

Tuesday… Push Presses & Push Jerks @ 90% of your 3 Rep Max Push Jerk In The MetCon…

Wednesday… “Single & Controlled” Deadlifts @ 90% of your 1 Rep Max In The MetCon…

Thursday… 10AM Earn Your Bird WOD… Happy Thanksgiving!!!

Friday… 10AM Burn Your Bird WOD…

Saturday… 10AM GRID WOD…

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

Day 43 of 8 Weeks…

Stay Strong…

ALRIGHT… HERE WE GO!!!

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Strength/MetCon…

***Double Unders… Rx’d : M&F… MOD: 150 Singles… Both With A 3 Burpee Penalty…***

***Back Squat… 90% of your 3 Rep Max***

***Air Squats… Everyone Goes “Butt To Ball”…***

For Time:

50 Double Unders

50 Walking Lunges (BE AWARE OF YOUR SURROUNDINGS… DON’T GET WHIPPED!!!)

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400 Meter Run

1 Back Squat + 49 Air Squats

400 Meter Run

1 Back Squat + 49 Air Squats

400 Meter Run

1 Back Squat + 49 Air Squats

400 Meter Run

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50 Walking Lunges

50 Double Unders… TIME!!!

3…2…1…GO!!!

Mando

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“Week 6 In The Books…”

Posted: November 19, 2017 in Uncategorized

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I Might As Well Just Copy & Paste From Last Week Making Just A Few Slight Changes…

“Week 6 Is In The Books…

And That Was Another ROUGH Week!!!

We Went Up To 85% Of Your Squats… Presses… & Deadlifts… That’s Pretty Damn Heavy…

We Had So Many “Outta The Blue” PRs During Our Olympic Lifting Day… Yes… AGAIN!!!

We Suffered Through Some Heavy & Long WODs!!!

These Past 6 Weeks Have Produced So Many Positive Changes In All Of Us…

Whether Your Getting Stronger… More Efficient In Movements… Gaining Confidence… So Many Positive Changes…

And This “8 Week Season” Isn’t Over Yet…

During Our Old Strength Training Cycle… We Would Start @ 60% Of Your 1 Rep Max… Then Up To 65%… Then 70%… Then 75%… Then 80% (2 Weeks Ago)… And Then This Week (Last Week) Would Be A Strength Rest Week…

Not So Much With The New Strength Training That I AM COMPLETELY IN LOVE WITH!!!

(And From What I OverHead… All Of You Love It As Well!!!)

So We’re Gonna Keep Going Heavier On The Squats… Presses… & Deadlifts… All Mixed In With Nasty MetCons…

We’re Gonna Go Through Some Grueling Team WODs Thursday… Friday… & Saturday…

6 Weeks Down…

2 More Weeks To Go Ladies & Gents…

Stay Strong…

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Week 7 Brings Us Up To 90%…

We WILL NOT Go Up Any Higher As Far As Percentages…

Week 7 Also Brings Us Some “Fun” Team Holiday WODs…

Hope Everyone Can Make It Out!!!

ALRIGHT… HERE WE GO!!!

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

3…2…1… GO!!!

Mando

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 11.18.2017 WOD & Scores…
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 Here’s The Whole Week…

Monday… Back Squats @ 90% of your 3 Rep Max Back Squat… AIR Squats In The MetCon…

Tuesday… Push Presses & Push Jerks @ 90% of your 3 Rep Max Push Jerk In The MetCon…

Wednesday… “Single & Controlled” Deadlifts @ 90% of your 1 Rep Max In The MetCon…

Thursday… 10AM Earn Your Bird WOD…

Friday… 10AM Burn Your Bird WOD…

Saturday… 10AM GRID WOD…

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

“Thanksgiving Schedule…”

Posted: November 18, 2017 in Uncategorized

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Alright Ladies & Gents… Here’s The Schedule For Next Week…

Monday… Back Squats @ 90% of your 3 Rep Max Back Squat… AIR Squats In The MetCon…

Tuesday… Push Presses & Push Jerks @ 90% of your 3 Rep Max Push Jerk In The MetCon…

Wednesday… Deadlifts @ 90% of your 1 Rep Max In The MetCon…

Thursday… 10AM Earn Your Bird WOD…

Friday… 10AM Burn Your Bird WOD…

Saturday… 10AM GRID WOD…

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

You Have To Sign Up For ALL Of Our Classes Everyday…

Holiday WODs Are No Different… BE SURE TO SIGN UP FOR THE “EARN YOUR BIRD” WOD… THE “BURN YOUR BIRD” WOD… & THE GRID WOD… AND BE @ THE BOX BY 9:45AM!!!

ALRIGHT… HERE WE GO!!!

10AM: GRID WOD… BE @ THE BOX BY 9:45AM!!!

3…2…1…GO!!!

Mando

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11.17.2017 WOD & Scores…

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It’s Been A Rough Week… Today’s No Different…

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Today We Got 90 (135) Dubbs (Singles) In The MetCon… With Some Other Stuff

 Advanced… Prescribed… & Scaled Weight On The Barbell: M-95lbs/F-65lbs… Should Be A Weight You Can Just Throw On The Barbell & Go!!!

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Be Sure To Check Out Saturday’s Blog For The Thanksgiving Schedule…

Happy Friday!!!

ALRIGHT… HERE WE GO!!!

SATURDAY’S 10AM GRID WOD IS BACK ON… BE @ THE BOX BY 9:45AM!!!

Strength… Rest Day!!!

MetCon…

For Time: ???

Advanced: Must Perform 45 Double Unders (135 Singles) UnBroken! If You Mess Up @ 21… You Start Back @ ZERO… If You Mess Up @ 44 (134 Singles)… You Start Back @ ZERO…

Prescribed: You Can “Rest” In Increments Of 5… If You Mess Up/Stop On Purpose @ 5… 10… 25… 35…40…45…60… 90…115… 135… You’re Good!!! Rest & Continue On Wherever You Left Off At… But If You Mess Up @ 7… You Go Back To 5… If You Mess Up @ 34… You Go Back To 30… If You Mess Up @ 44… You Go Back To 40…  If You Mess Up @ 134… You Go Back To 130…

Scaled: No Penalties… You Just Have To Get To 45 Double Unders (135 Singles) But… You Start & End Your Dubbs Or Singles With 5 Burpees…

You Must Tell Us Whether You’re Going ADV/Rx’d/Sx’d BEFORE The WOD Starts… NO CHANGING YOUR MIND MID WOD!!!

3…2…1…GO!!!

Mando

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11.16.2017 WOD & Scores…
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Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday:  Olympic Lifting Complex… Done!!!
Tuesday: Press Work… Done!!!
Wednesday: Deadlift @ 85%… Done!!!
Thursday: Squat Work… Done!!!
Friday: MetCon…
Saturday: 10AM GRID… BE @ THE BOX BY 9:45AM!!!
Sunday: Active Rest Day
 
You’re Welcome…

“5 Scores/30 Mins…”

Posted: November 16, 2017 in Uncategorized

You Will 5 Have Scores Today…

1st- Weight For Your Back Squat…

2nd- 1st 400 Meter Run Time…

3rd-Rounds/Reps For The 15 Min AMRAP

4th- 2nd 400 Meter Run Time…

5th- Max Burpees…

This WOD Will Run On A 30 Min On-Going Clock…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Using 85% of your 3 Rep Max Back Squat…***

ASK FOR A SPOTTER BEFORE YOU NEED A SPOTTER!!!

Every Min On the Min x 3 Mins:

2 Back Squats

***Clear Off The Pull Rig… No Racks… @ 5 The Min Mark…***

400 Meter Sprint & Rest!!!

***@ The 10 Min Mark…***

***Pull Ups… ADV: M&F-Chest To Bar… Rx’d/Sx’d: M&F- Chin To Bar… MOD: Ring Rows…***

***Front Squats… No Racks… You Can Clean Your 1st Front Squat… ADV: M- 95lbs/F-65lbs… Rx’d: M-75lbs/F-55lbs… Sx’d: Air Squats…***

As Many Rounds/Reps As Possible in 15 Mins of:

5 Pull Ups

10 Barbell Push Ups

15 Front Squats

***Rest 1 Min… @ The 26 Min Mark…***

400 Meter Sprint & Max Burpees Until The 30 Min Mark… TIME!!!

3…2…1…GO!!!

Mando

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11.15.2017 WOD & Scores…

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Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday:  Olympic Lifting Complex… Done!!!
Tuesday: Press Work… Done!!!
Wednesday: Deadlift @ 85%… Done!!!
Thursday: Squat Work…
Friday: MetCon…
Saturday: 9:45AM GRID…
Sunday: Active Rest Day
 
You’re Welcome…