Wednesday 8-20-14

Wednesday 8-20-14

  RCF1: Don’t forget to join us outside this Thursday on the track for a Nancy PR!! Click on this link to sign up for The CrossFit Team Series!!!  Warm Up: Coach’s choice  Skill: Back Squats from the Ground WOD: “Barnes” In Teams of 2:4 Rounds For Time:P1- 20 Pull-upsP2- 20 Ring-rowsP1- 20 Ring-dipsP2- 20 push-upsP1&2- 8 Back squats (225/155) *Goal on this workout is to get someone who will normally Rx the WOD to partner with someone who usually scales. One person works at a time. After Bash: Accumulate 2:00 in a reverse plank on the GHD ONE Nation Competitors: RCF1 WOD Individually 4 Rounds For Time: 20 Pull-Ups20 Ring-Dips20 Ring-Row20 Push-Ups20 Back Squats Travel WOD: 4 Rounds For Time: 20 Seated Rows 20 Push-Ups 20 Ring-Dips 20 Air Squats...