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Dumbbells and Double Unders

TUESDAY, September 5, 2017

Well, Rebels, it looks like Hurricane Irma is headed our way. 

Aside from the fact that we have a competition this weekend that it’s threatening, we also need to make sure
1) you all are ready and have a plan,
2) you know how to find out if we’ll have box / class closures and
3) you know how to get in touch with us in the case of an emergency.  You can find out more on our Hurricane Prep Page.

 

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WOD
SWOD

Session 4 of 4! Clean technique
3 sets building to a heavy:

SQ CL +
H SQ CL +
Hi H SQ CL

followed by 1RM attempts SQ CL

METCON

12′ AMRAP
1min DU
1min Alt. DB Sn 50/35
2min DU
2min Alt. DB Sn
3min DU
3min Alt. DB Sn

score = total reps (DU + DB Sn)


RX+
METCON

Gymnastics Conditioning
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU

Conditioning 
AMRAP 4’
400 Meter Run
25/20 Calorie Assault Bike
Max Power Snatches (75/55)
rest 4:00
AMRAP 4’
400 Meter Run
20/15 Calorie Assault Bike
Max Power Snatches (95/65)
rest 4:00
AMRAP 4’
400 Meter Run
15/10 Calorie Assault Bike
Max Power Snatches (115/80)

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

This is week 5! It calls for:

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

Runs may be done during open gym on Thursday or Saturday or on your own time. A word of caution: we have a fair amount of running programmed for Friday.

 


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!

 


NEWS & UPDATES

STRENGTH BIAS PROGRAM IS STARTING BACK UP IN SEPTEMBER!

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Time to get that butt you’ve been wishing for! Applications will be accepted August 21 – September 1. The program begins on Monday, 9/11 and will run for 16 active squat sessions; Monday, Wednesday and Friday. It is imperative that you’re a competent squatter for this program. ASK A COACH ABOUT YOUR SQUAT!

This strength cycle will focus on the 20 Rep Squat Program tailored to fit the programming at the box. In other words, no, we will not squat you MWF and then again T/Th! We’re not that evil!

Additionally, should you be interested the new Beyond The Whiteboard option soon to be offered at Rebels, this app will automatically calculate your loads and make the prep easier for you.

Coach Phil will be administrating this program – so questions can be directed to him or any of the Head Coaches.

yesterday's results

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