Main – CrossFit Group WOD
RPCF Public Service Announcement
Gentlemen, tomorrow is Valentine’s Day. Get a new PR! Pop out today to grab flowers etc. You can keep them in the refrigerator at the gym until Friday. Don’t be a f*&# up on Friday.
And speaking of Valentine’s, bring your loved one to a special Valentine’s Dodgeball session Friday Night at 730PM: “Balls to the Face”……yep, I’m 17 years old.
800m Getting to know you (No Measure)
800m Team Jog
groups of two or three jog together and find out what each person in the groups worst
job was and what they got payed for it.
Coaches during mobility ask people to share what they found out about the other
people in their group
1000m Row (Time)
Max Effort 1000m Row
Pull-ups (1 Minute Max Rep Effort)
Followed by 1 Minute Rest. Then:
Double-Unders (2 Minutes Max Reps)
Followe by 2 Minute Rest. Then:
02132014 Take it Easy (AMRAP – Rounds and Reps)
AMRAP 4 Minutes
4 Deadlift 165/105
4 Power Clean
4 Front Squat
Note RX weight is 165/105. Suck factor is going to spike by first front squat. Please scale accordingly to maintain quality form and intensity.