“Sound Familiar!?!?!”

Posted: December 8, 2017 in Uncategorized
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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…
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 Ok… On To Friday…
“Sound Familiar?!?!”
Exactly Like Last Friday… Except We’re Trading Out Burpees For Sit Ups… Easy Right?!?!
Use The Same Weight You Used Last Friday…
And Just Like Last Friday… TIME CAP!!!
20 Min Time Cap!!! Not 25 Mins.. 20 Mins… YOU GOTTA MOVE!!!

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day???

MetCon…

***Double Unders… Rx’d: M&F… MOD: 150 Singles…***

***Barbell… Rx’d: M-135lbs/F-95lbs… YOU CAN USE THE RACK!!!***

***MODs: Go Lighter In Weight… Or… Cut The Burpees In Half… OR… BOTH!!!***

***ADV… M&F: GHD Sit Ups… Same Time Cap…***

20 Min Time Cap… You Gotta Move!!!

For Time:

50 Double Unders

50 AbMat Sit Ups

39 Deadlifts + 1 Power Clean & Rack It!!! 

40 AbMat Sit Ups

15 Back Squats + 15 Front Squats

30 AbMat Sit Ups

10 Push Presses + 10 Push Jerks

20 AbMat Sit Ups

10 Thrusters

10 AbMat Sit Ups… TIME!!!

3…2…1…GO!!!

Mando

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“Remember December…”

12.7.2017 WOD & Scores…

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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… Done!!!

Friday… MetCon…

Saturday… GRID WOD…

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

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