“Don’t Forget The 5s…”

Posted: January 4, 2018 in Uncategorized

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RCCrossFit.com “BLOG”

Or…

RiversideStrengthAndConditioning.com

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Now You Know What You’re Getting Into Every Single Day & Check Out Everyone’s Scores From The WOD…

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“Don’t Forget The 5s…”

Every Wonder Why Coach Greg Gassman Stopped @ 45 Reps?!?!

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This Infamous “21-15-9” Rep Scheme Can Be Found Daily In Boxes Around The World…

21-15-9 = 45 Reps…

Why Not 50 Reps?!?!

50 Sounds Like A Good Number…

I Remember In My “Pre-CrossFit” Days Of Working Out… I Would Never Think Of Stopping A Set @ 45 Reps…

50 Reps Just Sounds Better…

Well… Don’t Forget The “5s” During This Lung Burner!!!

And Get Ready For Friday… It’s Gonna Be A Huge Mash Up Of Everything We Did This Past Week… Make Sure You Remember The Weights You Used & The Movements/MODs You Performed… You’ll Be Using The Same Weights/Movements/MODs… Also… Don’t Forget About This Saturday’s 9AM GRID WOD!!! Don’t Forget To Sign Up On ZenPlanner & Be @ The Box By 8:45AM… Thanks!!!

ALRIGHT… HERE WE GO!!!

***15 Min Time Cap!!! Expecting To See Some Sub 10 Mins!!!***

***Double Unders… ADV&Rx’d… MOD: 75 Singles… Both With A “3 Rep Round” Penalty Of Cal Row/KBS/Box Jumps…***

***KettleBell Swings… American… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs…***

***Box Jumps… ADV: M-30″/F-24″… Rx’d: M-24″/F-20″…***

For Time: 

Buy In: 25 Double Unders…

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21 Cal Row

21 KettleBell Swings

21 Box Jumps

15 Cal Row

15 KettleBell Swings

15 Box Jumps

9 Cal Row

9 KettleBell Swings

9 Box Jumps

5 Cal Row

5 KettleBell Swings

5 Box Jumps

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Cash Out: 25 Double Unders… TIME!!!

***The “3 Rep Round” Penalty Means That EVERY TIME You Mess Up On Your Double Unders Or Single Unders… You Must Perform A 3 Cal Row… 3 KBS… & 3 Box Jumps!!!***

3…2…1…GO!!!

Mando

“Make Things Happen…”

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1.3.2017 WOD & Scores…

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