“The C.A.L. Competition…”

Posted: August 9, 2015 in Uncategorized

You’re Going To See This Post Up All Week…

This Saturday, RC CrossFit Will Be Hosting The Next California Affiliate League Competition!!!

We’re All Hoping To Get As Many RC CrossFit Athletes To Come Out & Support All Of Our RCCF Competitors!!!

Also… We’re Going To Need Some Help…

We’re Going To Need Some Help Cleaning Up Friday Night… (We Will Not Hold ANY Classes Saturday…)

We’re Going To Need Some Help With Athlete Sign Ins/Waivers…

We’re Going To Need Some Help With Equipment Changes During The Event…

And Most Importantly… WE’RE GOING TO NEED LEGIT JUDGES!!!

RCCF Has Never Received A Negative Comment On Any Of Our Past Competitions…

We Have Always Ran THE SMOOTHEST Competitions Ever…

If You Have Ever Competed Or Attended A Competition @ Any Other Box… You Know That They Tend To Run A Tad Bit Late… And By That I Mean A LOT BIT LATE!!!

Not Us… And It’s Thanks To All Of You Guys…

All Of Your Time, Help, Dedication… It’s All YOU!!!

And This Goes Out To Not Only RCCF Athletes… But To All Of Our Family Boxes That Sacrifice Their Time To Support & Help Us Out!!!

We Truly Appreciate You… All Of You…

Please Get In Contact With Me, Coach Ivan, Coach Drew, Coach Sonia, Danielley Or Alicia If You Are Interested In Helping Out…

If You Are Interested In Judging… You Will Be Put Through A Little Test… I’ll Just Say It…

I DON’T WANT DUMBASS JUDGES JUDGING AT AN RC CrossFit COMPETITION!!!

ALRIGHT… HERE WE GO!!!

PICK WHATEVER LEVEL YOU WOULD ACTUALLY COMPETE AT!!!

Monday…

Strength… Rest Day!!!

MetCon…

15 Min Time Cap…

Athletes Must Change Out Their Own Weight Between The “STOHs” & The Cleans & Back To The “STOHs”…

ADVANCED…

40 KBS (M-70lbs/M-53lbs…)

30 “Shoulder To OverHeads” (M-155lbs/F-105lbs…)

20 Box Jumps (M-30″/F-24″…)

10 Power Cleans (M-185lbs/F-125lbs…)

10 Triple Unders (M&F…)

10 Power Cleans (M-185lbs/F-125lbs…)

20 Box Jumps (M-30″/F-24″…)

30 “Shoulder To OverHeads” (M-155lbs/F-105lbs…)

40 KBS (M-70lbs/M-53lbs…)

INTERMEDIATE…

40 KBS (M-53lbs/M-35lbs…)

30 “Shoulder To OverHeads” (M-115lbs/F-75lbs…)

20 Box Jumps (M-24″/F-20″…)

10 Power Cleans (M-155lbs/F-105lbs…)

50 Double Unders (M&F…)

10 Power Cleans (M-155lbs/F-105lbs…)

20 Box Jumps (M-24″/F-20″…)

30 “Shoulder To OverHeads” (M-115lbs/F-75lbs…)

40 KBS (M-53lbs/M-35lbs…)

SCALED…

40 KBS (M-35lbs/M-26lbs…)

30 “Shoulder To OverHeads” (M-95lbs/F-55lbs…)

20 Box Jumps (M-20″/F-20″… Step Ups Are Ok…)

10 Power Cleans (M-115lbs/F-75lbs…)

50 Hurdle Ups (M&F…)

10 Power Cleans (M-115lbs/F-75lbs…)

20 Box Jumps (M-20″/F-20″… Step Ups Are Ok…)

30 “Shoulder To OverHeads” (M-95lbs/F-55lbs…)

40 KBS (M-35lbs/M-26lbs…)

Tuesday…

Strength… Rest Day!!!

MetCon…

“Lil’ Sis…”

Alicia’s 18th Birthday WOD!!!

As Many Rounds As Possible in 18 Mins:

8 ???? ???

11 ??????

19 ???? ???? ?????

97 ?????

Wednesday….

Strength… Rest Day!!!

MetCon…

As Many Rounds As Possible in 7 Mins:

15 Calorie Row

12 Burpees Over Your Rower

9 Front Squats

ADVANCED: M-165lbs/F-115lbs…

INTERMEDIATE: M-135lbs/F-95lbs…

SCALED: M-95lbs/F-65lbs…

Rest For 8 Mins:

You Will Have 3 Mins To Establish A 1 Rep Max Power Snatch…

Rest For 1 Min:

OverHead Squats: Max Reps Using Your Heaviest 1 Rep Max Power Snatch…

Thursday…

Strength… Rest Day!!!

MetCon…

For Time:

100 Squats

400 Meter Run

80 Squats

300 Meter Run

60 Squats

200 Meter Run

40 Squats

100 Meter Run

20 Squats… TIME!!!

Friday…

Strength… Rest Day!!!

MetCon…

ADVANCED:

Wall Ball Shots (M-20lbs To 10Ft. F-14lbs To 8 Ft.)

KBS (M-53lbs/F-35lbs…)

Push Press (M-135lbs/F-95lbs…)

Chest To Bar Pull Ups

Burpee Deadlifts (M-135lbs/F-95lbs…)

100 Double Unders

INTERMEDIATE:

Wall Ball Shots (M-20lbs To 10Ft. F-14lbs To 8 Ft.)

KBS (M-53lbs/F-35lbs…)

Push Press (M-95lbs/F-65lbs…)

Pull Ups

Burpee Deadlifts (M-95lbs/F-65lbs…)

Double Unders

SCALED:

Wall Ball Shots (M-20lbs To 10Ft. F-14lbs To 8 Ft.)

KBS (M-35lbs/F-26lbs…)

Push Press (M-75lbs/F-55lbs…)

Jumping Chest To Bar Pull Ups

Burpee Then A Deadlift (M-75lbs/F-55lbs…)

100 Singles

So Here’s The WOD…

20 Min Time Cap…

10 Wall Ball Shots

10 KettleBell Swings

Then…

10 Wall Ball Shots

10 KettleBell Swings

10 Push Press

Then…

10 Wall Ball Shots

10 KettleBell Swings

10 Push Press

10 Pull Ups

Then…

10 Wall Ball Shots

10 KettleBell Swings

10 Push Press

10 Pull Ups

10 Burpee Deadlifts

Then…

10 Wall Ball Shots

10 KettleBell Swings

10 Push Press

10 Pull Ups

10 Burpee Deadlifts

100 Jump Ropes

Then…

For a Total of 2 Rounds:

100 Meter Med Ball

100 Meter Run

TIME!!!

3…2…1…GO!!!

Mando

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