“The Final Co-Ed C.A.L. WOD…”

Posted: January 30, 2015 in Uncategorized

Re-Post…

This Saturday is The Co-Ed C.A.L. Competition Hosted by CrossFit Renatus!!!

Nykki & Calvin Will Be Competing @ 4:30PM & 6:25PM…

Ari & Chucho Will Be Competing @ 4:15PM & 6:05PM…

Their Floater WODs are up to them…

Make Sure To Come Out & Support Our Competition Teams!!!
Nykki & Calvin Will Be Competing As Well As Ari & Chucho!!!
The Competition Starts @ 3PM…
CrossFit Renatus Is Located @ 3489 Devonshire Ave. Hemet, CA 92545

12 Min Time Cap…

100 Wall Ball Shots (M-20lbs To 10 Ft./F-14lbs To 9 Ft…)

While the other Athlete holds their Barbell in The Hang Position (M-165lbs/F-115lbs…)

75 Kettle Bell Swings (M-53lbs/F-35lbs…)

While the other Athlete holds their Barbel in The Front Rack Postion (M-135lbs/F-85lbs…)

50 Pull Ups

While the other Athlete hangs from The Pull Up Rig

I Hope We Can Get A HUGE Cheering Section For Our Teams… Don’t Forget Your RCCF Sweaters, Shirts & Tanks!!!

Good Luck To All Of Our Competitors!!!

ALRIGHT… HERE WE GO!!!

MOBility: 3:30PM, 4:30PM & 5:30PM

Strength…

Rest Day!!!

MetCon… “Run Annie Run!!!”

50 Double Unders (Rx’d: M&F: MOD: 150 Singles…)

(Both With A 2 Pull Up Penalty…)

50 AbMat Sit Ups

200 Meter Run

40 Double Unders (Rx’d: M&F: MOD: 120 Singles…)

40 AbMat Sit Ups

200 Meter Run

30 Double Unders (Rx’d: M&F: MOD: 90 Singles…)

30 AbMat Sit Ups

200 Meter Run

20 Double Unders (Rx’d: M&F: MOD: 60 Singles…)

20 AbMat Sit Ups

200 Meter Run

10 Double Unders (Rx’d: M&F: MOD: 30 Singles…)

10 AbMat Sit Ups

200 Meter Run

3…2…1…GO!!!

Mando

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s