December 28, 2012

OC Throwdown, January 2012

Merisa, Melisa, Bryan, Nyra, Rebecca and Alicia

2013 OC Throwdown

January 12th & 13th at The OC Fairgrounds in Costa Mesa

This is going to be the biggest competition in the West outside of The CrossFit Games and CrossFit RXD has two athletes that made the cut, Coach Melisa and Coach Bryan.  We hope you will attend the event and show your support for our athletes.  Spectator tickets can be purchased at a $5 discount until December 31st at OC Throwdown Tickets.

Strength WOD:

Four sets of:

Deadlift x 6-8 reps @ 20X1

(Rest 45 seconds)

Wall Climbs x 3-5 reps

(Rest 45 seconds)

Double-Under Practice x 45 seconds

(Rest 45 seconds)

Conditioning WOD:

Three rounds for time of:

Dumbbell Thrusters x 20 reps

Sit-Ups x 20 reps