Friday the 27th of November, 2009

K-Rocc says:

25-11-09Today I attended Crossfit R.A.W while home for the holidays in Pittsburgh PA. Pictured are K-Roc, Amy and Jerame (Super Bowl Championship Steeler), two very impressive coaches at this "box". Great WOD today done professionally and enthusiastically! R.A.W was an incredibly gracious host with a fierce warmup and WOD! Great, huge facility, with their own indoor soccer field!Warmup:-Indoor Soccer Field perimeter run x 3 laps.-Various Calisthenics (pushups/squats/"bunny hops"/bear crawls/wounded crawl/gorilla crawl/backwards run/high knees/butt kicks/jumping jacks/leg swing high kicks/side lunges)-10 min AMRAP pre-WOD of:20 Double Unders or 100 singlesLunges across soccer fieldBackwards run to starting jump ropes-WOD 15 min Team WOD for points done in Fight Gone Bad Fashion.400m RowPush Press 95 RX MenSDHP 95 RX MenRing Dips -2 man Team Pullups Max reps 5 min. Happy Holidays!