October Is Breast Cancer Awareness Month…
For Those Veteran RainCross Athletes… You Know That Every October We Perform An Original CrossFit Girl WOD… “Grace”…
The WOD “Grace” Consists Of 30 Clean & Jerks For Time… Rx’d Weight For Guys Is 135lbs & 95lbs For The Ladies…
IF YOU LADIES AND GENTS CAME IN MONDAY & TUESDAY… YOU PERFORMED A “HIPS TO SHOULDER” BARBELL MOVEMENT… A “GROUND TO SHOULDER” BARBELL MOVEMENT & A “SHOULDER TO OVERHEAD” BARBELL MOVEMENT… PUT THE “GROUND TO SHOULDER” & THE “SHOULDER TO OVERHEAD” MOVEMENTS TOGETHER AND REPEAT 30 TIMES… THAT’S GRACE!!! ALSO… THROUGHOUT THE WEEK…I MADE SURE YOU KNEW WHERE THE 400 METER RUN ROUTE IS… WE WENT OVER DEADLIFTS… BOX JUMPS… DOUBLE UNDERS… AbMat SIT UPS… WALL BALL SHOTS… BOX JUMPS… ALL WHICH YOU’LL SEE AGAIN TODAY…
OH YEA… ALONG WITH SOME THRUSTERS & PULL UPS…
Normally… In Order To Participate In This WOD… You Would Have To Pay A Small Fee That Goes To A CrossFit Organization Called “Barbells For Boobs” Which Goes Towards The Fight Against Breast Cancer…
This Year.. A Little Different…
No Matter What… If You Come Plan On Coming In On Friday… The WOD Is “Grace” & “Some Of Her Friends…”
(All Movements (Or Some Variation) For Both WODs Have Been Performed By ALL Of Our RainCross Athletes… Don’t Be Scared…)
Just Think About It As Your Usual “Strength” Followed By A “MetCon” Day @ The Station…
THERE WILL NOT BE A “FEE” TO PERFORM THIS WOD…
However… I Will Leave Out A Donation Box If You Choose To Donate Towards The Fight Against Breast Cancer… I Will Keep This Box Out Until The End Of October…
The Donated Money Will Go Straight To The “BarBell For Boobs” Foundation…
You Can Also Donate Here…
https://www.barbellsforboobs.org/fundraiser/mandomacias
Again… Donating Is Not Required… But… Any & All Donations Are Welcome To Find A Cure For This Horrible Disease…
AND DON’T FORGET TO WEAR YOUR PINK ON TODAY!!!
******************************************************************************************
ALRIGHT… HERE WE GO!!!
***9 Min TIME CAP For “Grace”… 30 Min TIME CAP For The Entire WOD!!!***
The Man…
The Lady…
***Rx’d: M-135lbs/F-95lbs…***
“Grace”
Veteran RainCross Athletes… Time To Check Your Records For Your Last “Grace” Time… Time For A PR!!!
For Time:
30 “Clean & Jerks”… TIME!!!
***MANDATORY REST FOR 1 MIN… IF YOU HIT THE 9 MIN TIME CAP… YOU CANNOT START THE 2ND WOD UNTIL THE 10 MIN MARK…***
MetCon…
***A Lil’ Bit Of Annie… Helen… A Lil’ Bit Of Fran… A Lil’ Bit Of Kelly… ***
***Double Unders… Rx’d: M&F… MOD: Triple Singles…***
***Thrusters… Rx’d: M-95lbs/F-65lbs…***
***Pull Ups… Rx’d: M&F… MOD: Deadlifts…***
***Box Jumps… Rx’d: M-24″/F-20″…***
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
———————————————————————————-
For Time: NO PENALTIES!!!
50 Double Unders (150 Singles…)
50 AbMat Sit Ups
400 Meter Run
21 Thrusters
21 Pull Ups
————————————————
30 Double Unders (90 Singles…)
30 AbMat Sit Ups
400 Meter Run
30 Box Jumps
30 Wall Ball Shots
————————————————
10 Double Unders (30 Singles…)
10 AbMat Sit Ups
400 Meter Run
9 Thrusters
9 Pull Ups… TIME!!!
******************************************************************************************
3…2…1…GO!!!
10.25.2018 WOD & Scores…
RainCrossStrengthandConditioning 