January 7, 2013

photo 4-5


Got plans this Saturday or Sunday?

If not, swing by the Orange County Fairgrounds for the OC Throwdown.  This is the largest and most competitive CrossFit competition outside of the CrossFit Games.  There will be some of the top CrossFit atheletes their from around the world.  Sorry no RXD athletes competing this year, but still worth the price of admission.



For Time:

100-80-60 Double-Unders

80-60-40 Air squats

40-30-20 HR Push-ups

Performance: Feet up on a 45 lbs plate for push-ups, don’t allow your hips to touch ground

*Double-under scale is singles x2

WOD Tips: Not much here to strategize.  Just maintain good form on push-ups and scale to knees if necessary.

Supplemental Performance Training:

Bent Over Barbell Rows

5 sets x 8-10 reps

Increase weight, without bouncing.


RDL: Romanian Deadlift

5 sets x 8-10 reps

Take from the rack at hang height and increase weight, but maintain good form.  Use straps if you have them.