“Teams Of 3…”

Posted: November 22, 2017 in Uncategorized

But First… We Survived The ClusterF–K!!!

And Nobody Died On The Power & Clapping Push Ups… Good Day…

Alright…

Thanksgiving WOD Is Coming Up!!!

Teams Of 3…

This Thursday For The 10AM “Earn Your Bird” WOD… We Will Be Performing A Classic CrossFit Girl WOD With An RCCF Twist…

RC CrossFit’s Annual Thanksgiving WOD…

“Team Kelly”

Running… Box Jumps… Wall Ball Shots…

To Make This Run Smooth… We Need Teams Of 3 Athletes…

So Grab 2 Of Your Buddies & ThrowDown On This Awesome WOD Before Grubbin’ Down On Some Awesome Food!!!

Now… Onto 3… Heavy… Deadlifts…

Image result for put your weights back

Sometimes… The Hardest Part Of The WOD…

Is The Clean Up!!!

Especially On Deadlift Day…

It’s Gonna Be Heavy Ladies & Gents…

Take Care Of Your Back!!!

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***KettleBell… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***

*** Pull Ups… ADV: M&F- Chin To Bar/Chest To Bar/Bar Muscle Up… Rx’d: M&F- Chin To Bar/Chest To Bar/Toes To Bar… Sx’d: M&F- Chin To Bar…***

***Deadlift… “Single & Controlled” @ 90% of your 1 Rep Max***

***Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: 45 Mt. Climbers…***

For Time:

21 Cal Row

***********************************

For a Total of 3 Rounds:

7 Russian KettleBell Swings

7 Pull Ups

7 Burpees

***********************************

1 Deadlift

***********************************

15 Cal Row

***********************************

For a Total of 3 Rounds:

5 KettleBell High Pulls 

5 Chest To Bar Pull Ups

5 Burpees

***********************************

1 Deadlift

***********************************

9 Cal Row

***********************************

For a Total of 3 Rounds:

3 American KettleBell Swings

3 Bar Muscle Ups

3 Burpees

***********************************

1 Deadlift

***********************************

45 Double Unders… TIME!!!

3…2…1…GO!!!

Mando

Image result for put your weights back

11.21.2017 WOD & Scores…

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

Image result for something is missing

Here’s The Whole Week…

Monday… Back Squats @ 90% of your 3 Rep Max Back Squat… AIR Squats In The MetCon… Done!!!

Tuesday… Push Presses & Push Jerks @ 90% of your 3 Rep Max Push Jerk In The MetCon… Done!!!

Wednesday… Deadlifts @ 90% of your 1 Rep Max In The MetCon…

Thursday… 10AM Earn Your Bird WOD…

Friday… 10AM Burn Your Bird WOD…

Saturday… 10AM GRID WOD…

Sunday… Active Rest Day… Get Out & Do Something!!!

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