“What The FREAK?!?!”

Posted: September 29, 2017 in Uncategorized

This Past Week Has Been Amazing… More To Come On That Later… Lots Of New Faces & Old Faces Making A Comeback…

Don’t Forget!!!

On Saturday Mornings @ 10AM… RC CrossFit Holds It’s “GRID” WOD…

It’s A Team WOD…

Could Be A Partner WOD… 3 vs. 3… 5 vs. 5… 10 vs. 10… Guys vs. Girls… Whatever!!!

Don’t Be Scared… Theses WODs… Just Like All The WODs @ RC CrossFit… Can Be MODified/Scaled To Every Individual/Team…

Make Sure You Sign Up Before 9AM Saturday Morning!!!

Come Out & Have Some “Fun”!!!

On To Friday…

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There’s Been A FREAK Mash Up Of Girls & Heroes… That Is All…

Happy Friday…

ALRIGHT… HERE WE GO!!!

“FREAK…”

For Time:

Fran (1st Movement/Round…Last Movement/Round…)

21 Thrusters (Rx’d: M-95lbs/F-65lbs…)

9 Pull Ups

RJ (1 Round…)

800 Meter Run

5 Rope Climbs (Rx’d: M&F… MOD: 500 Meter Row…)

50 Push Ups

Eva (1 Round…)

800 Meter Run

30 KettleBell Swings (Rx’d: M-72lbs/F-53lbs…)

30 Pull Ups

Artie (1 Round…)

5 Pull Ups

10 Push Ups

15 Squats

5 Pull Ups

10 Thrusters (Rx’d: M-95lbs/F-65lbs…)

Kelly (1 Round…)

400 Meter Run

30 Box Jumps (Rx’d: M-24″/F-20″…)

30 Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.)… TIME!!!

3…2…1…GO!!!

Mando

It’s Sad… But Yes… I Had To Put Up A Video On How To Do A Proper Push Up… You’d Be Surprised How Many “No Reps” Go Counted Every Single Time Push Ups Come Up In A WOD Yet There’s Still A Pretty Lil’ “Rx’d” Next To Your Name… DO ‘EM RIGHT!!!

Old School…

New School… Still The Same…

Same Can Be Said For Pull Ups… Either Style… DO ‘EM RIGHT!!!

A Few Rope Climbing Tips From Some JarHead…

And Just For Fun… Freaks!!!

 

9.28.2017 WOD & Scores…

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