“WOD 2 & The Floater WOD…”

Posted: August 12, 2015 in Uncategorized

Alright Guys…

Today We Will Be Performing WOD 2 & The Floater WOD For This Saturday’s C.A.L. Competition!!!

I Don’t Know How To Put It…

Some Of You Got Your Asses Handed To You On Monday… Just Sayin’…

So Remember… Choose Whatever Division You Would Actually Compete In!!!

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!!!

MOBility: 6AM, 7AM, 8AM & 9AM

PICK WHATEVER LEVEL YOU WOULD ACTUALLY COMPETE AT!!!

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…

3…2…1…GO!!!

Mando

8.11.2015 WOD & Scores… Also Up On FaceBook…

Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

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