“Request From The Coaches…”

Posted: November 23, 2016 in Uncategorized

When You Walk Into The Box… You’ll See A Big Ass WhiteBoard…

This Happens Every Year For Our “Earn Your Bird” & “Burn Your Bird” WODs…

We Ask You To Sign Up So We Have An Idea On Who To Team Up With Who…

And Then… Last Minute… A Lot Of People Don’t Show Up…

Please… If You Sign Up… SHOW UP!!!

THIS NEXT ONE IS MANDATORY!!!

SIGN UP IF YOU PLAN ON COMING TO THE RCCF CHRISTMAS PARTY ON SATURDAY, DECEMBER 17TH!!!

WE’RE PAYING FOR IT… AND WE NEED TO KNOW HOW MUCH FOOD TO BUY…

Thank You… RCCF Coaches & Staff…

ALRIGHT… HERE WE GO!!!

Strength…

Using 60% Or 70% Of Your 1 Rep Max OverHead Squat…

5x5x5… 12 Min Time Cap…

MetCon…

“Jumping Roping & Hopefully No Rowing…”

There Will Be An Advanced… Rx’d… & Sx’d Version Of This WOD…

ADV: 50-40-30-20-10-10-20-30-40-50 UnBroken Double Unders With A 100 Meter Row Penalty…

Rx’d: 25-20-15-10-5-5-10-15-20-25 UnBroken Double Unders With A 100 Meter Row Penalty…

Sx’d: 100-75-50-25-25-50-75-100 UnBroken Singles With A 100 Meter Row Penalty…

YOU MUST STOP & BREAK IN BETWEEN EACH “ROUND”… IF YOU BREAK BEFORE YOU FINISH YOUR “ROUND”… YOU WILL PERFORM A 100 METER ROW & CONTINUE ON WHEREVER YOU LEFT OFF AT… YOU DO NOT HAVE TO START ALL OVER…

Today’s WOD Is Not “Flight Simulator…” But It’s Coming…

3…2…1…GO!!!

Mando

Image result for Focus

11.22.2016 WOD & Scores…

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

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