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4RFT GYMNASTY

 

TUESDAY, August 8th 2017

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WOD
METCON

4RFT:
500m Row
15 x HSPU*
1 x “Double-Up” Rope Climb**

*HSPU’s are done on paralletes today
**Rope Climb starts seated, climb to top, descend and touch only your butt on the ground and begin 2nd ascent. Feet are not allowed to touch ground until 2 ascents have been completed.

-20 min. cap-


RX+
METCON

 

1. Barbell Benchmark
For Time:
30 Clean & Jerks (185/135)

2. Conditioning
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds

ASK COACH BECAUSE CLASS NEEDS ROWERS

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


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PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

 

CORRECTION FROM MONDAY’S POST: Friday in class you will be hitting your 6x200M sprints. Thursday, you can run the Tempo’s in Open Gym. Weekend or earlier this week you can do your long run.

Friday you WILL be sprinting 6x200M

 

 

 

 

NEWS & UPDATES

REBEL THROWDOWN 4! #RTD4

CrossFit Rebels is once again excited to announce the Rebel Throwdown is on again. September 9th Rebels will host 160 athletes competing for the fittest in Clearwater. Opportunities to rep your brand, expose your product or service to not only these athletes but also their family and friends; all who value high levels of health and fitness as well as their friends and family! Sponsorships and on site vending  is officially available.

Click the image below.  It contains all of the sponsorship and vendor information for the Rebel Throwdown. Please pass on to friends or colleagues you know that might be interested. You can contact Paul Chapman at Paul@CrossFitRebels.com for more information, or visit the Rebel Throwdown Page at facebook.com/CFRebelThrowdown.

RTD4 SPONSORSHIP OPPORTUNITIES

Registration is officially live online! If you are looking to register or volunteer, please click the link below. Support your fellow Rebels with your camaraderie September 9th, 2017 @ the box and encourage them through their agony! We are also in need of volunteers in order to help ensure the event runs as smoothly as possible. Volunteer registration is located on the main registration page. More information on #RTD4 can be found through the link below. Your Rebel family thanks you 🙂

Standards are listed below.  All competition information  can be found on this page or click here http://www.boxtribetracker.com/2064/web/

Divisions & Movements

STANDARDS
Please note that these are working weights

Elite:
Clean- 205/135
Jerk- 205/135
Legless Rope Climb- Men
Rope Climb- Women
Box Jump- 24”/20”
DL- 315/185
HPC- 155/105
Chest 2 Bar Pullups
DUBs
Toes 2 Bar
Pistols
KBS- 70/55

RX: 
Clean- 155/105
Jerk- 155/105
Rope Climb- Men
Rope Climb- Women
Box Jump- 24”/20”
DL- 225/155
HPC- 135/95
DUBs
Pull Ups
Toes 2 Bar
KBS- 55/35

Intermediate: 
Clean- 115/75
Jerk- 115/75
9.5 Ft Rope Climb- Men
9.5 Ft Rope Climb- Women
Box Jump- (20”/16”)
DL- 185/125
HPC- 115/75
DUBs
KBS- 55/35

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