***6AM… 5:30PM… * 6:30PM… Expect Your Class To Start About 10-15 Mins Late… If The Previous Class Is Still Going On… Row 500 Meters… 25 Jumping Jacks… Run 400 Meters… 25 Jumping Jacks… Then We’ll Start Setting Up Shop…***
Couldn’t Be Happier With How The Past 4 Days Of “Back To The Basics” Have Been Going!!!
But… It’s Friday…
Let’s Keep It Gangsta…
It’s No Lie…
The WODs That We Perform @ The Station Get Noticed…
From People “Doing CrossFit On Their Own” Who Literally Check The Blog Everyday & Do Our WODs @ Home Or Wherever They Train… From Other Gyms In The City… And From Outta State…
I Always Get Texts Asking Me For “Rules” Or Clarifications For The WODs…
Our WODs… They’re Pretty F–Kin’ SIC!!!
I Love Programming Crazy WODs For You Ladies & Gents…
Watching All Your Faces As You Stare @ The WhiteBoard In Disbelief… Or Imaging Your Faces As Your Reading The Blog… Probably Shaking Your Head Without Even Knowing It… LOL…
Only To End Up Crushing The Work Out Mins (Or Hours) Later With… Believe It Or Not… A Huge Smile On Your Face…
Gotta Say… I Love My “Job”…
BUT…
Just Because It’s A “Crazy RainCross” WOD…
DON’T LET THE BASICS GO TO SHIT!!!
50 Min WOD Today!!!
Read It… Read It Again… Then Read It Again… Refresh The Page To Make Sure It’s Not A Mistake… Read It Again… Think About It All Night… All Day…
Then Kill It!!!
Happy Friday…
It’s Pretty Rough…
I Got To The Station Earlier Than Normal For The PM Classes On Today (Thursday) To Knock It Out And HeresHow It Went…
Went Rx’d…
WOD 1… 190lbs… Then Changed Outta My Olys…
WOD 2… 6:17…
WOD 3… 7:02 Rx’d…
WOD 4… 4:44…
WOD 5… Got To 3 Out Of 14 DeadLifts…
It’s Pretty F–Kin’ Hard… But… “Fun”!!!
Good Luck RainCross!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***YOU’RE EITHER GOING ALL ADV… Rx’d… Sx’d… OR COMPLETELY MODified… Except For Annie…***
***WOD 1… BarBell Starts From The Ground… Your Choice How You Begin Your Front Squats…***
***WOD 2… ADV: M-135lbs/95lbs… Rx’d: M-115lbs/F-75lbs… Sx’d: M-95lbs/F-65lbs… No Going “In-Between” Unless You Have To Go Lower Than Sx’d…***
***WOD 3… Dubbs For ADV/Rx’d/Sx’d… MOD: Tripled Singles…***
***WOD 4… ADV: M-45lbs/F-35lbs… Rx’d: M- 35lbs/F-25lbs… Sx’d: M-25lbs/F-15lbs…***
***WOD 5… Same AS WOD 2… MOD For Toes To Bar Will Be Hanging Knee Raises But Won’t Be “ADV/Rx’d/Sx’d”…***
——————————————————————————
From 0:00-7:00… WOD 1…
3 Rep Max Front Squat
From 7:00-10:00…
Rest…
From 10:00-20:00… WOD 2…
250 Meter Row
30 Hang Power (Or Muscle) Clean & “STOHs”
250 Meter Row
From 20:00-30:00… WOD 3…
“Annie”
50/50… 40/40… 30/30… 20/20… 10/10… Double Unders/Sit Ups
From 30:00-37:00… WOD 4…
21 Alternating 1 Arm DB Snatch
21 Burpees
15 Alternating 1 Arm DB Snatch
15 Burpees
9 Alternating 1 Arm DB Snatch
9 Burpees
From 37:00-40:00…
Rest…
From 40:00-50:00… WOD 5…
Deadlift
Hang Power Clean
Shoulder To OverHead
3 Toes To Bar
4/3/2/3… 6/5/4/3… 8/7/6/3… 10/9/8/3… 12/11/10/3… As Far As You Can Get In 10 Mins…
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3…2…1… GO!!!
Mando
1.10.2019 WOD & Scores…
RainCrossStrengthandConditioning 