RainCross Judges & Athletes… Please Be @ The Station By 9:30AM On Saturday For The Briefing All Of The WODs & Movement Standards!!! We’re Starting The Briefing @ 9:30AM… Not Waiting For Anybody…
THE 10AM OPENING CEREMONY IS NOT THE BRIEFING!!!
Not Competing?!?! But Want A Lil’ Taste?!?!
Well… You’re In Luck!!!
A Lil’ 30 Min Mash Up Of Some Of Saturday’s Competition WODs Today… With Some Slight Changes…
RainCross Rumble Athletes… Feel Free To Come In To Perform The WOD Or To Work On Your Own Stuff… But Please… Still Sign Up For Class… Thanks!!!
***AND SPREAD THE WORD!!! TELL ALL YOUR FAMILY & FRIENDS ABOUT THE RainCross Rumble!!! IT’S Gonna Be A Long Day… Even If They Can’t Stay The Entire Time… I’m Sure They Can Catch A Heat Or 2!!!
And…
Happy Birthday Eddie!!!
Eddie!!! One Of The Old Old OGs!!!
February 24th, 2012… RC CrossFit Was Just 5 Months Old…
Amazing Father… Doctor… Biker… CrossFitter… And Just All Around Great Dude…
You Work Hard… Train Hard… And Party Hard!!!
Whether You’re The Lone Wolf Or In A Packed Class… You Always Give 110%… And I Love That… You Don’t Need “Eyes On You” To Work Hard… You Just Do It No Matter What!!!
Day After Day… You Prove That You Can Take A Lickin’ & Keep On Tickin’…
Very Proud To Have You Part Of The RainCross Family…
Way To Represent For The OGs!!!
*************************************************************************************
ALRIGHT… HERE WE GO!!!
***What You’ll Need… A Rower… A Box… A Loaded BarBell… A KettleBell… A MedBall… An AbMat… & A Jump Rope…***
Strength… Rest Day!!!
MetCon…
***Same Weight On The BarBell & Same KettleBell Weight For The Entire WOD…***
Level 1… M-105lbs/72lbs… F-75lbs/53lbs…
Level 2… M-95lbs/53lbs… F-65lbs/35lbs…
Level 3… M-75lbs/44lbs… F-55lbs/26lbs…
Level 4… M-55lbs/35lbs… F-35lbs/18lbs…
—————————————————————————————————
“3…2…1…GO!!!”…
0:00-3:00…
As Many Reps As Possible In 3 Mins:
30/27 Cal Row + Max Burpee Box Overs… (All Levels… M-24″/F-20″…)
Straight Into…
3:00-10:00…
As Far As Possible In 7 Mins…
Deadlifts/Thrusters/KettleBell Swings…
3/3/3… 6/6/6… 9/9/9.. 12/12/12… 15/15/15.. 18/18/18… 21/21/21.. 24/24/24… 27/27/27… 30/30/30… Etc/Etc/Etc…
10:00-11:00…
Rest 1 Min…
11:00-15:00…
As Far As Possible In 4 Mins…
21 Cal Row
15 Front Squats
9 HandStand Push Ups (All Levels… M&F… MOD: Hand Release Push Ups…)
5 Pull Ups(All Levels… M&F… MOD: C.C.)
15:00-17:00…
Rest 2 Mins…
17:00-22:00…
As Many Reps As Possible In 5 Mins…
400 Meter Run + Max Wall Ball Shots (All Levels… M-20lbs To 10Ft./F-14lbs To 8Ft.)
22:00-23:00…
Rest 1 Min…
23:00-30:00…
As Far As Possible In 7 Mins…
***RainCross Rumble Competitors CAN Perform Power Cleans… You’re Welcome…***
30 Sit Ups…
30 Hang Power Cleans
27 KB High Pulls
24 Hang Power Cleans
21 KB High Pulls
18 Hang Power Cleans
15 KB High Pulls
12 Hang Power Cleans
9 KB High Pulls
6 Hang Power Cleans
3 KB High Pulls…
45 Double Unders (All Levels… M&F… MOD: 135 Singles…) TIME!!!
*************************************************************************************
3…2…1…GO!!!
Thursday Afternoon… I Was Talking To Miguel After The WOD… I Was Just Looking Around At The Station… Trying To Figure Out Where I Can “Make More Space”…
I Asked Him How Big His Old Gym Was…
He Said… “It Was Pretty Freakin’ Big…” And Went On To Describe All The Different “Rooms” They Had That Offered Different Types Of Training…
I Vaguely Told Him My Plans Of One Day Expanding Our Current Location… And I Know I Didn’t Seem Too Excited About It… As I Know The Spot Next Door Is Taken…
But What Made My Day Was What Miguel Said Next…
“Don’t Worry… WE’LL Get There…”
And That’s It… Those Few Little Words Made My Day…
Why???
He Said “WE”LL…”
Not “YOU”LL Get There…”
I Love Our RainCross Family…
10.18.2018 WOD & Scores…
RainCrossStrengthandConditioning 