Rbaccrossfit - rbaccrossfit.com - RBAC CrossFit - Pasadena's Premier CrossFit Program Located at the Rose Bowl Aquatic Center.
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Friday 02-15-2013 15 Feb 2013 | 08:18 am
Normal 0 false false false EN-US X-NONE X-NONE Friday 02-15-2013 1) 5x2 hang snatch + 1 Overhead squat (keep it light and work on form) 2) For time: 20 Front squat [115/85] 40 Pull ups 60 Bu...
Wednesday 02-13-2013 13 Feb 2013 | 07:16 am
Normal 0 false false false EN-US X-NONE X-NONE Wednesday 02-13-2013 1) EMOM for 10 minutes of: 3 Hang cleans plus 2 jerks (pick your own weight) 2) Tabata: Row (for calories) Push Press 65/4...
Tuesday 02.12.2013 12 Feb 2013 | 08:16 am
Normal 0 false false false EN-US X-NONE X-NONE Normal 0 false false false EN-US X-NONE X-NONE Tuesday 02.12.2013 1a) 3x15 supine ring pulls 1b) 3x25 double under 2) 3 sets of: DB Snat...
Monday 02-11-13 11 Feb 2013 | 07:56 am
Monday 02-11-13 Four rounds for time of: Run 400 meters 15 Push press 95/65 20 Air squats *5 minute rest then…… 2x1 minute plate pinch carries 25/45
Saturday 02-09-2013 9 Feb 2013 | 09:34 pm
Saturday 02-09-2013 For time: Run a 5k
Friday 02-08-2013 8 Feb 2013 | 07:40 am
Normal 0 false false false EN-US X-NONE X-NONE Friday 02-08-2013 Normal 0 false false false EN-US X-NONE X-NONE 1) Four sets of: Front Squat x 5 reps (increase weight if your form is ...
Thursday 02.07.2013 7 Feb 2013 | 07:15 am
Thursday 02.07.2013 *Come in and work on a skill, make up a WOD or come some self maintenance*
Wednesday 02-06-2013 6 Feb 2013 | 08:06 am
Normal 0 false false false EN-US X-NONE X-NONE Wednesday 02-06-2013 Deadlift (with PERFECT posture and mechanics) * Set 1 – 60% of 1RM x 5 reps * Set 2 – 75% of 1RM x 3 reps * Set 3 – 80% of ...
Tuesday 02-05-2013 5 Feb 2013 | 06:49 am
Normal 0 false false false EN-US X-NONE X-NONE Tuesday 02-05-2013 1) 3 sets of: Russian Kettlebell Swings 3x25 (Heavy!!) Rest 90 seconds *If you normally swing a 35# in workouts try to swing ...
Monday 02.04.2013 4 Feb 2013 | 10:53 am
Monday 02.04.2013 EMOM10 3 Heavy Back Squats Then... AMRAP12 2 Box Jumps 2 HR Push Ups 4 Box Jumps 4 HR Push Ups Etc...Etc... *continue to add 2 reps to each movement until 12 minutes is up*
