Sunday 6.08.14

Good luck to our athletes today!
Sam and Kayla are going to be working hard at the Rookie Rumble 5 today.  Go out and cheer them on!  Here's some information on the event:

Competition starts at 8:30am, 678 Alfred Nobel Dr, Hercules CA 94547

Only 1 year experience, give or take
NO coaches or personal trainers
Never competed in an RX competition
Never placed top 5 in any CF competition
Cannot RX most WODs
Coach MUST sign your waiver to certify your eligibility. The waiver can be found in your athlete package, which will be released 1 week bfore the comp.

3 5 men & women go to finals!!


Kettlebell swing, lateral burpees, Run, plate sit ups, front squats, push ups, deadlifts, goblet squats, Box Jumps, push press.

WOD #1 Minute Explosives

1 minutes at each station:
Lateral Burpees (over your barbell)
Power Snatch 75/55lbs
Front Squat 75/55lbs
Hand release Push ups (hands must come off the floor and pass the shoulders)
See the light sit ups 35/25lbs

WOD #2 Stars & Stripes

40 KB swings 53/35
150m Run
30 Goblet squats 53/35lbs
150m Run
20 Push Press 75/55lbs
150m Run
8 minute cap

WOD #3 Red, White, Black & Blue

2-4-6-8-10-12-14…… Every round increases by 2 reps until the 6 minutes is up
Deadlifts 155/115lbs
Box jumps 20/16inch (must have full extension of hips and knees while on the box, not while jumping off)
6 minute AMRAP

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