“Pearl Harbor…”

Posted: December 7, 2017 in Uncategorized

Flag’s At Half Mast In Honor Of My Great Grandpa Joe & All The Military Men & Woman Who Fought & Survived… And Those Who Fought & Lost Their Lives… On A Day That Will Forever Live In Infamy… The Attack On Pearl Harbor…

Image may contain: sky and outdoor
 “Pearl Harbor WOD”

ALRIGHT… HERE WE GO!!!

***For The KB Farmer’s Carries…***

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

You Will Have 2 KBs… 1 In Each Hand… You Will Start @ The Front Island… Carry Them To The Far Island… Leave Them There… That’s 1 Rep… Then Run Back To The Front Island… Then Back To The Far Island… Pick Up The KBs… Carry Them To The Front Island… Leave Them There… That’s 2 Reps…  Then Run Back To The Far Island… Then Back To The Front Island… Pick Up The KBs… Carry Them To The Front Island… Leave Them There… That’s 3 Reps… Every Time You Set The KettleBells Down In There Appropriate Destination… That’s 1 Rep… The “Runs” Do Not Count As Reps…

***For The Clean & Jerks + “STOH” + Back Squat Complex…***

ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…

This Can Be A Power Clean OR “Squat” Clean… The “Shoulder To OverHead” Can Be A Strict Press/Push Press/Push Jerk OR Split Jerk… BE CAREFUL As You Lower The Barbell To Your Back… And BE CAREFUL As You Drop The Bar Off Of Your Back… ***FOR SOME OF YOU…WE WILL HAVE TO RACK THE BAR FOR EVERY REP…***

***For The Chest To Bar Pull Ups… ***

ADV/Rx’d/Sx’d… You Either Got ‘EM Or You Don’t… Grab A Band If You Need One…

***For The Hand Release KettleBell Swings… ***

Same Weight As The Farmer’s Carries…

***For The Alternating Super-Mans…***

We’ll Show You What Those Are During The Huddle Up…

“Pearl Harbor…”

For Time:

12 KettleBell Farmer’s Carries (Simulates Moving Ammo)

7 Power Clean + “STOH” and Back Squat Complex (Simulates Having To Pick Up & Carrying A Wounded Man While Taking Fire)

19 Chest To Bar Pull Ups (Simulates Pulling Yourself Out Of The Water)

41 Hand Release KettleBell Swings (Simulates Tossing Up Ammo To The Man Above You)

500 Meter Row (Simulates Rowing To Shore)

Every 2 Mins… (The Rank Of My Great Grandpa Joe Romero: E-2)

You Must Perform 6 (3 Each Arm) Alternating Arm SuperMans (Simulates Swimming To Shore…)

My Great Grandpa Joe ROMERO  (6 Letters) Was Enlisted In The United States Army & Made It Home Through Pearl Harbor…These Will Be Done During The KettleBell Farmer’s Carries…  The Power Clean + “STOH” and Back Squats… The Chest To Bar Pull Ups & The Hand Release KBS… Once You Finish The Hand Release KBS, No More SuperMans… Just Finish The Row… TIME!!!

Be Safe… BUT… Challenge Yourself… Go Heavier Than Usual… Move Faster Than Usual…. The Men and Women Who Fought… Who Died That Day… They Didn’t Have A Choice Of Going ADV/Rx’d/Sx’d Or MODified… They Had To Lift What/Who They Had To Lift. They Had To Run & Swim As Hard & As Fast As They Could…

3…2…1…GO!!!

Mando

“Remember December…”

“Yesterday, December 7th, 1941… A date which will live in infamy… The United States of America was suddenly and deliberately attacked by Naval and Air Forces of the Empire of Japan…

I ask that the Congress declare that since the unprovoked and dastardly attack by Japan on Sunday, December 7th, a state of war has existed between the United States and the Japanese Empire…”

President Franklin D. Roosevelt

12.6.2017 WOD & Scores…

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

The Whole Week…

Monday… Squat/Press Work… MetCon… Done!!!

Tuesday… Hang Power Snatch Work… MetCon… Done!!!

Wednesday… Deadlifts @ 60% of your 1 Rep Max In The MetCon… Done!!!

Thursday… Pearl Harbor Memorial WOD…

Friday… MetCon…

Saturday… GRID WOD…

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

Related image
Soooo…
You Know All That Stuff I Said These Past 2 Days About The Holiday Season & All The Crazy Parties Going On…
Well… Get Ready To Add Another One To Your Busy Schedule…
This Saturday, December 9th, We Will Be Having RC CrossFit’s Annual Christmas Party Hosted By Our Own Local Beast, Antonio!!!
This Saturday, From 6PM-730PM, Antonio Will Be Hosting A “WOD Party” @ His House…
If You’ve Never Been… Trust Me… There’s Plenty Of Equipment There To Come Up With Some Awesomeness…
At 730PM… The Real Party Begins!!!
Food Will Be PotLuck Style…
Bring Your Favorite Drink Of Choice…
Attire Will Be Whatever You Want…
Work Out Clothes… Pajamas… Ugly Sweaters… Your Daily Get Up… Or Get All Dolled Up!!!
There Will Also Be A White Elephant Gift Exchange ($30.00-$35.00)!!!
Party Will Go On Until ?!?!?!?
Address Is 1385 Haddington Dr. Riverside, CA 92507…
Please Sign Up On The WhiteBoard If You Plan On Coming… If You Plan On Pitching In For The PotLuck… And/Or If You Plan On Participating In The White Elephant Gift Exchange…
Hope To See Everyone OUT Of The Box & Just Let Loose & Have Fun!!!
Any Other Questions… Please Get With Antonio, Ivan Or Myself…
Image result for CrossFit Christmas Party

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