Archive for the ‘Uncategorized’ Category

 This Past Friday Was Brutal… But It Hurt So Good…
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Everyday You Step Foot In The Box… You Know You’re Going To End Up Getting Your Butt Kicked A Little Bit…
Some WODs/Lifts/Movements You Love… And Some You Hate… Either Way… You Still Do Them…
You Go Through The WOD… Give It All You Got… Get Your Butt Kicked And Leave Feeling Accomplished!!!
But Every Now & Then…
You Encounter A WOD That Makes You Want To Die… Like… Really… Just Curl Up & Die…
Ok… Maybe Not Die… But A WOD That Really Brings Into Question Whether Or Not You Can Or Want To Keep On Going?!?!
Both Physically & Mentally… You’re Beat Up…
But You Keep On Fighting Until The End…
Whatever The Outcome… Good Or Bad… Finish Time Or DNF… Those WODs Leave You Scarred For Life…
The RCCF Vault Has Some Brutal Annual WODs…
And It Looks Like We Got Another One!!!
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Here’s This Coming Week… Kinda… 70%…
Monday: Front Squat
Tuesday: Deadlift
Wednesday: Strict Press & Push Press
Thursday: Olympic Lifting Complex
Friday: MetCon
Saturday: OLY & GRID
Sunday: Active Rest Day
You’re Welcome…
ALRIGHT… HERE WE GO!!!
Active Rest Day… Get Out & Do Something!!!
3…2…1…GO!!!
Mando
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8.19.2017 WOD & Scores…
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“Meggz Leggz @ Brewcaipa…”

Posted: August 19, 2017 in Uncategorized
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This Saturday, Crafton Hills College Paramedic Program Will Be Hosting A Fundraiser For Meggz Brewcaipa Brewing Company In Yucaipa, CA!!!
Here’s Some Info From Their Facebook Page…
Crafton Hills College Paramedic Program's photo.
Meggz Leggz… Benefit To Support Meggz OConnor…
On Memorial Day our friend and Crafton Alumni Meggz OConnor suffered a tragic accident while diving into a pool. She has a spinal injury that at this point has left her paralyzed and with decreased function of her arms. After only getting to work as a Paramedic for 9 months, to go from the care giver to the patient has been a major struggle for her. Coupled with the mounting medical bills, our Meggz is in the fight of her life and we want to help!!!!! Please join us on August 19th for the Meggz Leggz Benefit! We have some amazing prizes lined up and the folks at Brewcaipa will have cold refreshing brews on tap!!!
Can’t go but want to help??? Contact Amanda Ward via email AWard@craftonhills.edu to find out how you can contribute!
You Can Also Check Out gofundme.com/helpmeggz…
You Can Also Help Out @ The Box… Any Bit Counts…
Hopefully We Can Get A Bunch Of RC CrossFit Athletes To Head Out & Support Meggz…
If Not… You Can Still Help Out @ The Box… Any Bit Helps Out A Lot…
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 We Miss You Meggz!!!
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ALRIGHT… HERE WE GO!!!
8AM: Olympic Lifting
10AM: GRID WOD
3…2…1…GO!!!
Mando
“That One’s Goin’ In The Vault…”
8.18.2017 WOD & Scores…
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“Bars & Rowin…”

Posted: August 18, 2017 in Uncategorized

 

We Got Barbells… Pull Up Bars… And Rowin’…

Happy Friday!!!

 

ALRIGHT… HERE WE GO!!!
Strength… Not A Rest Day…
MetCon…
ADV: M-155lbs/F-105lbs… Chest To Bar Pull Ups
Rx’d: M-135lbs/F-95lbs… Chin To Bar Pull Ups
Sx’d: M-95lbs/F-65lbs… Ring Rows
Or Many Other Combinations… Coaches Choice…
For Time:
15 Cal Row
30 DeadLifts (LIGHT WEIGHT… TAKE CARE OF YOUR BACK!!!)
9 Pull Ups
15 Power Cleans
9 Pull Ups
30 Front Squats
9 Pull Ups
15 Cal Row
15 Cleans
9 Pull Ups
30 “STOHs”
9 Pull Ups
15 Thrusters
15 Cal Row… TIME!!!
3…2…1…GO!!!
Mando
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This Saturday, Crafton Hills College Paramedic Program Will Be Hosting A Fundraiser For Meggz Brewcaipa Brewing Company In Yucaipa, CA!!!
Here’s Some Info From Their Facebook Page…
Crafton Hills College Paramedic Program's photo.
Meggz Leggz… Benefit To Support Meggz OConnor…
On Memorial Day our friend and Crafton Alumni Meggz OConnor suffered a tragic accident while diving into a pool. She has a spinal injury that at this point has left her paralyzed and with decreased function of her arms. After only getting to work as a Paramedic for 9 months, to go from the care giver to the patient has been a major struggle for her. Coupled with the mounting medical bills, our Meggz is in the fight of her life and we want to help!!!!! Please join us on August 19th for the Meggz Leggz Benefit! We have some amazing prizes lined up and the folks at Brewcaipa will have cold refreshing brews on tap!!!
Can’t go but want to help??? Contact Amanda Ward via email AWard@craftonhills.edu to find out how you can contribute!
You Can Also Check Out gofundme.com/helpmeggz…
You Can Also Help Out @ The Box… Any Bit Counts…
Hopefully We Can Get A Bunch Of RC CrossFit Athletes To Head Out & Support Meggz…
If Not… You Can Still Help Out @ The Box… Any Bit Helps Out A Lot…
Image may contain: text
 We Miss You Meggz!!!
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 8.17.2017 WOD & Scores…
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ALRIGHT… HERE WE GO!!!

Strength/MetCon… 

For Time:

Front Squats @ 65% Of Your 1 Rep Max OR Use 55% Of Your 1 Rep Max Back Squat

5 Hollow Rocks

5 Cal Row

5 American KBS (Rx’d: M-53lbs/F-35lbs…)

10 (5/5) 1 Arm KB Hang Cleans

1 Min Rest…

Front Squats

10 Hollow Rocks

10 Cal Row

10 American KBS

20 (10/10) 1 Arm KB Hang Cleans

1 Min Rest…

Front Squats

15 Hollow Rocks

15 Cal Row

15 American KBS

30 (15/15) 1 Arm KB Hang Cleans

1 Min Rest…

Front Squats

20 Hollow Rocks

20 Cal Row

20 American KBS

40 (20/20) 1 Arm KB Hang Cleans… TIME!!!

3…2…1…GO!!!

Mando

Not A Re-Post…

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This Saturday, Crafton Hills College Paramedic Program Will Be Hosting A Fundraiser For Meggz Brewcaipa Brewing Company In Yucaipa, CA!!!
Here’s Some Info From Their Facebook Page…
Crafton Hills College Paramedic Program's photo.
Meggz Leggz… Benefit To Support Meggz OConnor…
On Memorial Day our friend and Crafton Alumni Meggz OConnor suffered a tragic accident while diving into a pool. She has a spinal injury that at this point has left her paralyzed and with decreased function of her arms. After only getting to work as a Paramedic for 9 months, to go from the care giver to the patient has been a major struggle for her. Coupled with the mounting medical bills, our Meggz is in the fight of her life and we want to help!!!!! Please join us on August 19th for the Meggz Leggz Benefit! We have some amazing prizes lined up and the folks at Brewcaipa will have cold refreshing brews on tap!!!
Can’t go but want to help??? Contact Amanda Ward via email AWard@craftonhills.edu to find out how you can contribute!
You Can Also Check Out gofundme.com/helpmeggz…
You Can Also Help Out @ The Box… Any Bit Counts…
Hopefully We Can Get A Bunch Of RC CrossFit Athletes To Head Out & Support Meggz…
If Not… You Can Still Help Out @ The Box… Any Bit Helps Out A Lot…
Image may contain: text
 We Miss You Meggz!!!
Image result for meggz o'connor

8.16.2017 WOD & Scores…

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“Meggz Leggz…”

Posted: August 16, 2017 in Uncategorized
Image may contain: text
This Saturday, Crafton Hills College Paramedic Program Will Be Hosting A Fundraiser For Meggz Brewcaipa Brewing Company In Yucaipa, CA!!!
Here’s Some Info From Their Facebook Page…
Crafton Hills College Paramedic Program's photo.
Meggz Leggz… Benefit To Support Meggz OConnor…
On Memorial Day our friend and Crafton Alumni Meggz OConnor suffered a tragic accident while diving into a pool. She has a spinal injury that at this point has left her paralyzed and with decreased function of her arms. After only getting to work as a Paramedic for 9 months, to go from the care giver to the patient has been a major struggle for her. Coupled with the mounting medical bills, our Meggz is in the fight of her life and we want to help!!!!! Please join us on August 19th for the Meggz Leggz Benefit! We have some amazing prizes lined up and the folks at Brewcaipa will have cold refreshing brews on tap!!!
Can’t go but want to help??? Contact Amanda Ward via email AWard@craftonhills.edu to find out how you can contribute!
You Can Also Check Out gofundme.com/helpmeggz…
Hopefully We Can Get A Bunch Of RC CrossFit Athletes To Head Out & Support Meggz… We Miss You Meggz!!!
Image result for meggz o'connor
ALRIGHT… HERE WE GO!!!
Strength…
Every Min On The Min…
Strict Press & Push Press: 5x5x5x5 @ 65% Of Your 1 Rep Max
 MetCon… 
Up/Down Ladder… Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.
For Time:
200 Meter Run
21 Med Ball Burpees (Chest To Med Ball… Jump & Clap WITHOUT Med Ball…)
3 Push Shots
18 Med Ball Burpees
6 Push Shots
15 Med Ball Burpees
9 Push Shots
100 Meter Med Ball Run
12 Med Ball Burpees
12 Push Shots
100 Meter Med Ball Run
9 Med Ball Burpees
15 Push Shots
6 Med Ball Burpees
18 Push Shots
3 Med Ball Burpees
21 Push Shots
200 Meter Run… TIME!!!
Mando
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 8.15.2017 WOD & Scores…
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“Controlled Chaos…”

Posted: August 15, 2017 in Uncategorized
Today… A Lot Going On…
30 Min WOD…
3 Scores…
Lifting Complex… AMRAP… Row…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Of:
1 Deadlift + 1 Hang Clean + 1 Thruster
REST FOR 3 MINS…
As Many Rounds As Possible in 8 Mins:
Using Your Heaviest Successful 3 Lift Complex…
3 Burpees Over Barbell
6 Deadlifts
9 Barbell Push Ups
12 Double Unders (Rx’d: M&F… MOD: 36 Singles… Both With A “Do-Over” Penalty For Breaking… You HAVE To Go UnBroken On The Jump Rope…)
REST FOR 2 MINS…
Max 5 Min Calorie Row… TIME!!!
3…2…1…GO!!!
Mando
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 8.16.2017 WOD & Scores…
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“BullS–T!!!”

Posted: August 14, 2017 in Uncategorized
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BullShit!!! You Better Clean That Shit Up!!! LOL…
ALRIGHT… HERE WE GO!!!
Strength…
2 “Single & Controlled” Deadlifts Every Min On The Min x 10 Mins @ 65% Of Your 1 Rep Max…
MetCon… 
Rx’d: M-72lbs/F-53lbs…
For Time:
Buy In: 60 MedBall AbMat Sit Ups
30 Cal Row
30 Russian KBS
30 (15/15) Single Leg KB Deadlifts
20 Cal Row
20 Russian KBS
20 (10/10) Single Leg KB Deadlifts
10 Cal Row 
10 Russian KBS
10 (5/5) Single Leg KB Deadlifts
Cash Out: 60 MedBall AbMat Sit Ups… TIME!!!
3…2…1…GO!!!
Mando
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