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ANDY

Wednesday, October 11th 2017

Happy Birthday Tiff D!

U.S. Army Sgt. 1st Class Andrew T. Weather

WE DO THIS WOD IN HONOR OF…
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

 

WOD
METCON

FOR TIME:

ANDY
25 x THR 115/75
50 x BJ 24/20
75 x DL
1.5-mile run*
75 x DL
50 x BJ
25 x THR

-45 min. cap-

*Run = “loop” out of the back door
**No vests

Today, we use this WOD to pay honor to all those who serve our country!


RX+
SKILL/STRENGTH

Gymnastics
5 x 12 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets

 

METCON

Barbell Cycling
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)***
9 Dumbbell Clean and Jerks (50/35)

***DB Reverse Lunge performed with DB’s at side.

 


STRENGTH BIAS

1X20 BS (+5lbs from last successful attempt)

HPSn

FOR TIME:

6X5 @ 135/95 or 70% 1RM, rest 90sec between sets. WARM UP AND HIT IT HARD!

3×12 Standing bent over DB Fly

Alt. 8x DB Lat Pull-overs

3×10 Reverse Hypers

Alt. 10x Sit-ups holding plate OH 35/25

For Time: 100’ empty sled push (FAST) 2x down & back, Alt. with 3-2-1 Rope Climb (fastest way)

PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5
10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run


NEWS & UPDATES

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

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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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!


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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@CrossFitRebels
@RebelHealth

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