Strength Rest Week My Ass!!!
That Empty BarBell Or “Light Weight” BarBell Kicked Everyone’s Butt!!!
No BarBells Today…
Let’s Just Have Some Fun…
A Good Ol’ CrossFit Chipper WOD Broken Down With A RainCross Twist…
Warm Ups Gonna Be Pretty Simple… Come In… Set Up Shop… Quick Jog… Run Through Off All The Movements… 3…2…1…GO!!!
Happy Birthday Betty!!!
Betty 1st Came To The Station During Our Grand Opening With Her Husband Miguel… Both Of Them… Along With Erin… Participated In One Of Our “Trial WODs”… Signed Up For One Of Our Specials That Were Going On @ The Time… And Have Been With Us Ever Since!!! From Not Being Able To Perform An Air Squat To Now Snatching!!! From Not Being Able To Run At All To Now Out There Beatin’ The Street!!! So Proud Of How Far You Have Come… The Dedication & Motivation You Bring To The Station Is Amazing… Can’t Wait To See What The Future Has In Store For You…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Week!!!
MetCon…
***Box Jumps… Rx’d: M-24″/F-20″…***
***Pull Ups… Rx’d: M&F- Chin To Bar… MOD: Coaches Choice…***
***KettleBell Swings… American… Rx’d: M-53lbs/F-35lbs…***
***Knees To Elbows… Rx’d: M&F… MOD: Hanging Knee Raises…***
***DB Presses… Rx’d: M-No Heavier Than 45lbs/F-No Heavier Than 25lbs…***
***GHD Sit Ups… Rx’d: M&F… MOD: Strict Sit Ups…***
***Wall Ball Shots… Rx’d: M-20lbs To 10 Ft./F-14lbs To 8 Ft.***
***Double Unders… Rx’d: M&F… MOD: Hollow Rocks…***
30 Min TIME CAP!!!
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For Reps of 21-15-9-5:
Box Jumps
Pull Ups
KettleBell Swings
Walking Lunges
Knees To Elbows
DB Presses
GHD Sit Ups
Wall Ball Shots
Burpees
Double Unders… TIME!!!
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3…2..1…GO!!!
10.11.2018 WOD & Scores…
RainCrossStrengthandConditioning 