“Weekly Wrap-Up In 15 Movements…”

Posted: January 5, 2018 in Uncategorized

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You Found The Blog…

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RCCrossFit.com “BLOG”

Or…

RiversideStrengthAndConditioning.com

You Found It!!!

Don’t Forget To Subscribe To The Blog…

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

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For Those Who Read The Blog/Friends On FaceBook… Never Mind The Above… This Will Be Up For Awhile…

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“Weekly Wrap-Up In 15 Movements…”

You Made It To Friday!!!

There’s An Old Saying…

“Practice Makes Perfect…”

There’s Another Old Saying…

“Practice Doesn’t Make Perfect… Perfect Practice Makes Perfect…”

Well… Check Out This BIG ASS Checklist… You Might Wanna Write This One Down & Bring It In With You… Especially If It’s A BIG Class…

Let’s Perfectly Practice Everything We Did This Past Week… IT’S FRIDAY!!!

Don’t Forget… Tomorrow… Saturday… 9AM GRID WOD @ RCCF… Don’t Forget To Sign Up On ZenPlanner & Be @ The Box By 8:45AM!!!

ALRIGHT… HERE WE GO!!!

***This Is Normally Where I Have All The “ADV/Rx’d/Sx’d Weights/Heights/MODs” Stuff… Use/Perform Exactly What You Used/Performed This Past Week…***

***NO Penalties On Anything!!!***

***25 Min Time Cap!!! Expectin’ Some Sub 20s… Maybe Sub 15s?!?!***

For Time:

45 Cal Row

42 Double Unders (MOD: Coaches Choice…)

39 Wall Ball Shots

36 Box Jumps

33 KettleBell Swings

30 Sit Ups

27 Deadlifts

24 Push Ups

21 Power Cleans

18 Air Squats

15 Front Squats

12 Pull Ups

9 Push Presses OR Push Jerks

6 Burpees

3 Power Clean & “STOHs”… TIME!!!

3…2…1…GO!!!

Mando

“Make Things Happen…”

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1.4.2018 WOD & Scores…

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