“Jan ’18 In The Books/Remember To Sign Up…”

Posted: February 1, 2018 in Uncategorized

FIRST…

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***IT’S FEBRUARY… DON’T FORGET TO SIGN UP FOR CLASSES FOR THE NEW MONTH!!!***

Well…

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January’s All Done… And…

How Are You Holding Up?!?!

How Are Those Resolutions Holding UP?!?!

Whether The Start Of 2018 Was All You Ever Dreamed Of Or Just Another Month That Went By…

STAY STRONG!!!

RCCF’s Programming Is Not Based On “New Year’s Resolutions” Or “Vacation Trips” Or Birthday’s Etc. Etc…

We Train Hard Day In & Day Out…

If You Still Have That Mind Set Of “New Year New You” & Are Actually Doing Something About It… GOOD FOR YOU!!! Don’t Stop… Keep Working Hard Toward Whatever Your Goal Is…

If You Started Out With That “New Year New You” Mind Set… But Then Slowly Fell Off The Wagon… GET YOUR ASS BACK ON!!!

Does It Suck To Start Over??? Hell Yes!!! But You Gotta Start That “New You” Somewhere…

Baby Steps… Don’t Worry… We Got You!!!

RC CrossFit Isn’t Going Anywhere & We’re Here For You…

ALRIGHT… BLAH BLAH BLAH… WIPE YOUR TEARS… Just Get Your Butts In The Box!!!

Today… Come In Ready!!!

60% (For The Warm Up) & 75% of your 3 Rep Max “Touch & Go” Deadlift… And…

3 WODs To “Choose” From… All With A 20 Min TIME CAP!!!

WOD 1 (Advanced)… You Can Perform Legit Push Ups… Ring Dips… 135/95 Power Cleans… & HandStand Push Ups…

WOD 2 (As Prescribed) You Can Perform Legit Push Ups… 135/95 Power Cleans… & HandStand Push Ups…

WOD 3 (Scaled)… You Will Be Performing Burpees… Power Cleans… & Hand Release Push Ups…

ALRIGHT… HERE WE GO!!!

Strength…

As Soon You You Come In… As Long As The Previous Class Is Done… Throw On 60% Of Your 3 Rep Max For The Warm Up… We Don’t Need To Know Your 60%… Just Your 75%… You Will Also Need An Un-Loaded Barbell… Coach Will Let You Know Which Bar To Grab…

Every Min On the Min x 5 Mins

3 “Single & Controlled” Deadlifts @ 75% of your 3 Rep Max “Touch & Go” Deadlift

MetCon… 3 Different WODs… ALL WITH MORE PUSH UPS!!!

***Push Ups… ADV & Rx’d: M&F- On Toes/Chest To Deck…***

***Ring Dips… ADV: M&F…***

***Power Cleans… ADV/Rx’d: M-135lbs/F-95lbs…***

***HandStand Push Ups… ADV & Rx’d: M&F… MOD: Coaches Choice…***

***Sub 15 Mins Is Do-Able For All WODs… It Just Hurts A Lot…***

WOD 1… “ADV”

For Time: 

21 Push Ups

5 Ring Dips

7 Power Cleans

9 HandStand Push Ups

28 Push Ups

7 Ring Dips

9 Power Cleans

12 HandStand Push Ups

36 Push Ups

9 Ring Dips

12 Power Cleans

15 HandStand Push Ups… TIME!!!

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

WOD 2… “Rx’d”

***Shouldn’t Have To Say This… But Yes… “REAL” Burpees…***

For Time: 

21 Push Ups

5 Burpees

7 Power Cleans

9 HandStand Push Ups

28 Push Ups

7 Burpees

9 Power Cleans

12 HandStand Push Ups

36 Push Ups

9 Burpees

12 Power Cleans

15 HandStand Push Ups… TIME!!!

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

WOD 3… “Sx’d”

***Shouldn’t Have To Say This… But Yes… “REAL” Burpees…***

For Time:

26 Burpees

7 Power Cleans

9 Hand Release Push Ups

35 Burpees

9 Power Cleans

12 Hand Release Push Ups

45 Burpees

12 Power Cleans

15 Hand Release Push Ups… TIME!!!

3…2…1…GO!!!

Mando

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1.31.2018 WOD & Scores…

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