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Snatches and Burpees!

TUESDAY, NOVEMBER 14 2017

 

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WOD
SKILL

Butterfly Pull-up Technique and drills

METCON

3RFT:
10x Sq Sn 155/105
20x Burpee

Cap 15min

 


RX+
SKILL/STRENGTH

Strict Handstand Push-ups
1x ME Strict HSPU
Rest 3:00
Then…

3 Sets of 30%

rest as needed between

 

Power Snatch
OTM x 10
2 Repetitions


METCON

Conditioning
5 Rounds:
15 PSn (75/55)
30 DU
200 Meter Run

 


STRENGTH BIAS

C&J
70%/3+1
75%/3+1
80%/2+1
85%/2
(90%/2)2

BS
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

3×12 KB/DB Z-Press
Alt. 10x Chin-ups

AMRAP x6min
200m run
21x KB Swing 55/35

 


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

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Celebrate the holiday season, prepare for the new year, and hang out with fellow Rebels and their families at the Walkers again this year.
Save the date…more information posted at the box.

When: December 2nd, 6pm
Where: Trish and Bob Walker’s house 
What to Bring: We’ll post a dish sign up: load up on holiday food favorites!

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MORE WAYS TO FIND SUPPORT AT REBELS

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rebel runners

Rebel Runners – Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.


Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.


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Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.

yesterday's results

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