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“EVA”

WEDNESDAY, September 13th 2017
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WOD
METCON

“EVA”
5 RFT:
800m Run
30 x KBS 70/45
30 x Pull ups

Compare to:
1/14/15
6/11/14
4/13/16

Cap: 60 Min.

Clock starts at H:00 for each RX Heat. If you are scaling, you’ll warm up and got at H:15.

Eva is a Benchmark Girl. Learn more about CrossFit’s Benchmark Girls HERE and HERE.  They’re a cornerstone of CrossFit!  So many athletes who become RX struggle to measure their increases in fitness. 1RM’s, and the Benchmark Girls are two solid ways to measure that. Having said that, we do Eva twice a year: once in the winter, and once in the spring/summer. 3…2…1…GO!


RX+
SKILL/STRENGTH

Push Press
(75%/5)2
(80%/3)2


Jerk from Rack

65%/2
70%/2
75%/2
80%/2
(85%/1)2


Romanian Deadlift

60%/5
65%/5
(70%/5)3
Percentages are off Back Squat 1RM

METCON

Conditioning
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
[Rest 5:00]
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
[Rest 5:00]
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

This is week 6! You have:

4×800 Sprints (equal rest)
4mi Tempo
8mi LSD

-or-

5mi Tempo
9mi LSD


NEWS & UPDATES

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. This is 3 weeks away from this weekend. We do realize that the impact to our state and potentially our coast will not occur until Sunday/Monday, however many of our athletes, friends and family are planning to evacuate and have communicated they will be working their hurricane preparedness plans on Saturday/Sunday. With the unpredictability of the storm, this is the right decision.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7 YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:
CrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

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screen-shot-2016-09-27-at-8-45-05-pmCrossFit Rebels Facebook Page – WODs, antics and brain food!
CrossFit Kids/Teens Facebook Page – You’ll be amazed what they can do!
RebelHealth Facebook Page – sometimes active Nutritional Guidance!
Legends @ CrossFit Rebels – our 65/70+ class rocks!

screen-shot-2016-09-27-at-8-51-48-pmCrossFit Rebels on Instagram
RebelHealth on Instagram

Legends @ CrossFit Rebels on Instagram

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Rebel Runners
 – Sunday Running Group forum

Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!

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@CrossFitRebels
@RebelHealth

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