“Back/Front/UpsideDown…”

Posted: October 26, 2017 in Uncategorized

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60 Back Squats With Another Quick Change Out Of Weight…

45 Front Squats… & 45 HandStand Push Ups… Or Some Kind Of Horrible MOD…

Have Fun Today!!!

And Don’t Forget…

This Friday…

This Friday Will Be Business As Usual @ RC CrossFit… No Crazy Schedule Changes Or Anything…

But…

October Is Breast Cancer Awareness Month…

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For Those Veteran RCCF Athletes… You Know That Every October We Perform An Original CrossFit Girl WOD… “Grace”…

The WOD “Grace” Consists Of 30 Clean & Jerks For Time… Rx’d Weight For Guys Is 135lbs & 95lbs For The Ladies…

IF YOU LADIES AND GENTS CAME IN MONDAY & TUESDAY… YOU PERFORMED A “GROUND TO SHOULDER” BARBELL MOVEMENT & A “SHOULDER TO OVERHEAD” BARBELL MOVEMENT… BUT THEM TOGETHER AND REPEAT 30 TIMES… THAT’S GRACE!!! IF YOU CAME IN WEDNESDAY… ONE OF THOSE MOVEMENTS PERFORMED WILL BE IN THE SECOND WOD FOR FRIDAY…

Normally… In Order To Participate In This WOD… You Would Have To Pay A Small Fee That Goes To A CrossFit Organization Called “Barbells For Boobs” Which Goes Towards The Fight Against Breast Cancer…

This Year.. A Little Different…

No Matter What… If You Come Plan On Coming In On Friday… The WOD Is “Grace”…

THERE WILL NOT BE A “FEE” TO PERFORM THIS WOD…

However… I Will Leave Out A Donation Box If You Choose To Donate Towards The Fight Against Breast Cancer…

The Donated Money Will Go Towards My Mom And/Or My Lil’ Sis And Their 2018 Avon Walk For Breast Cancer!!!

Again… Donating Is Not Required… But… Any & All Donations Are Welcome To Find A Cure For This Horrible Disease…

Also… There’s Another Original CrossFit Girl WOD That Is Associated With The Fight Against Breast Cancer…

Which One???

Well… Just Expect To See Her… Followed By Grace… Friday As Well…

Just Think About It As Your Usual “Strength” Followed By A “MetCon” Day @ RC CrossFit…

AND DON’T FORGET TO WEAR YOUR PINK ON FRIDAY!!!

(All Movements (Or Some Variation) For Both WODs Have Been Performed By ALL Of Our RCCF Athletes… Don’t Be Scared…)

ALRIGHT… HERE WE GO!!!

Strength…

***Using 60% Of Your 3 Rep Max Back Squat…***

Every Min On The Min x 5 Mins:

5 Back Squats

Using 65% Of Your 3 Rep Max Back Squat…

Every Min On The Min x 4 Mins:

5 Back Squats

Using 70% Of Your 3 Rep Max Back Squat…

Every Min On The Min x 3 Mins:

5 Back Squats

Rest 3 Mins…

MetCon…

***Front Squats… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-115bs/F-85lbs…***

***HandStand Push Ups… Super ADV/ADV/Rx’d/Sx’d: M&F… MOD: Coaches Choice…***

For Time:

21 Front Squats

21 HandStand Push Ups

15 Front Squats

15 HSPUs

9 Front Squats

9 HSPUs… TIME!!!

3…2…1…GO!!!

Mando

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10.25.2017 WOD & Scores…

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Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Olympic Lifting… Done!
Tuesday: Press Work… Done!
Wednesday: Deadlift @ 70%… Done!
Thursday: Squat Work
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

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