Friday, October 22, 2010

RED RAIDERS

focus
hang power clean
handstand push up

skill
agility drills

work
amrap in 6mins of:
135#/95# hang power cleans x 6
burpees x 3

2min rest

tabata mash up:
135#/95# deadlifts
box jumps

4min rest

3RFT
135#/95# squat cleans x 10
handstand push ups x 5

todays WOD is dedicated to the Wisconsin Rapids Lincoln High School football team, the Red Raiders.  they are led by head coach, Tony Biolo.  Coach Biolo has followed CFJAX for quite some time and has quite the following of fellow CrossFitters both on staff & amongst his high school athletes.  we thank Coach Biolo for sending us a wonderful gift in the mail full of Red Raiders gear for our 3-year anniversary.  Lincoln High is currently second in the conference with a win-loss record of 6-2.  we wish Coach Biolo and the Red Raiders a successful and healthy remainder of the season and hope they continue to post their comments/results on the site from our WODs!


9 comments:

  1. Anonymous22 October, 2010 08:29

    Rapids Crew ~
    Rounds / Total Reps for DL & Box Jumps (24") / Time

    El Tigre' (6-2/205bwt) ~ 6rnds / 29 & 35 / 7:30 mod HSPU

    Britt (6-0/155bwt) ~ mod 115# for all wts ~ 6rnds + 3HPC / 32 & 42 / 6:29

    tb (5-10/185bwt) ~ 9rds / 40 & 35 / 8:27

    Hanson (5-11/170bwt) ~ 7rds / 45 & 34 / 10:30

    T-Lev (6-0/175) ~ 6rnds / 40 & 41 / 10:25

    We played our last regular season game last night for the Conference Title and lost (6-3 overall record)...

    Woke up to one of the best suprises there could be...A WOD named for our TEAM!!! That is what
    CFJAX seems to be about...Getting up whether you win or lose and getting back at it! Thanks to the GREAT people @ CFJAX! I cannot tell you how much your WOD's mean...We love following them and feel connected! Thanks again for a great way to get the day after a loss going...OUR first Playoff game is Tuesday...We will play it MENTALY TOUGH & PHYSICALLY HARD...Sound familiar?!

    ReplyDelete
  2. rob22 October, 2010 13:10

    A tough cool wod!

    Respect to the Red Raiders!

    takers:
    bou. 7 rounds/ 199reps/5:23 rx'd
    reid. 7. 164 reps/ 9:08 rx'd
    chris. 5 rounds/ 88 reps/ 11:52 (mod hspus)
    rob. took a break today ;-P After 13 days straight it's time for one!

    ReplyDelete
  3. Anonymous22 October, 2010 13:57

    Nate.183bw.mod

    95# across the board and boy band HSPU

    6 rds / 65 / 7ish

    EF EM EL

    ReplyDelete
  4. Anonymous22 October, 2010 21:17

    Harry 95#
    7 rounds
    46 35
    8:06
    a little back weary after the last two days. i hurt in places now that i didnt know were even there.

    thank God for Wobenzyme.

    ReplyDelete
  5. Unknown22 October, 2010 21:44

    12rds-2 burpees, 74,9:??

    I was great to be back in the hot box with old friends and new!!!

    ReplyDelete
  6. theburch23 October, 2010 02:43

    nice WOD - stealing this

    ReplyDelete
  7. Anonymous23 October, 2010 08:20

    karen
    75# 7/33/28/7:40
    Great WOD !!! Im beat..enjoyed the warm up too! it was a hoot.

    ReplyDelete
  8. rob in ger23 October, 2010 08:48

    I think we messed up yesterday. Was there supposed to be only 8 total rounds in the mash up?

    ReplyDelete
  9. Anonymous25 October, 2010 15:03

    Russell
    BW 165
    7rounds, 67x and 6:09
    i love those types of workouts

    ReplyDelete

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