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“Shoots & Ladders”

FRIDAY, FEBRUARY 9th 2018

BATTLE OF THE SEXES COMMENCES TOMORROW!

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Athletes please note: Volume is increasing as we near the Open. If ever you feel you can’t or are uncertain about your abilities of this up in volume or conditioning, please speak with a coach. **Is Tim Yawning?!?!

 

SWOD

ALT TABATA:
8 Cycles Each (16 total)
Pull Ups
Push Ups
*score= total reps for pull up + push up

METCON

“Shoots and Ladders”
For Time:
10 x SN 75/55
50 x WB 20/14-10
15 x SN
40 x WB
20 x SN
30 x WB
25 x SN
20 x WB
30 x SN
10 x WB

*Comp to 11/30/16

 

 


RX+
SKILL/STRENGTH

Clean and Jerk
On the :90 Seconds x 7:
1PC + 1HSQCL + 1FS

METCON

Conditioning
For Time:
2k Row
200 Double Unders
10 Rounds of Chest to Bar “Cindy”

C2B CINDY:
1RD=
5x C2B Pullups
10x Pushups
15x Squats

 

 


STRENGTH BIAS
SWOD

DL
X5@65% (=65% of 90% of 1RM)
X5@75%
X5@85%
XME@75%
3X10@65%

Single Leg Overhead Work
Start with low box and empty
barbell or PVC/15# bar in
OHS/Snatch position.
5x right leg: step up, step down,
step back to reverse lunge, step
together.
5x left leg: step up, step down,
step back to reverse lunge, step
together.
Complete 5 rounds increasing load
each time as able.
*Use front or back rack position if
OH not possible.

ACCESSORY

3 rounds not for time:
HSPU: 75% of your max from 1/12
done the same way
5x wall walks
1x HS Hold 30sec (freestanding or
wall

METCON

For time: 50x BJ 24/20

 

 


NEWS & UPDATES

Coaches Lose Their Minds, Fly to Wisconsin

You may have heard, coaches Jennerator and Phiz have booked a trip to Wisconsin for a winter vacation. This trip is centered around The Polar Plunge into Lake Monona in Madison, WI. The same lake the Crossfit Games athletes swam for the run-swim-run event last year. The Polar Plunge is a fundraiser for the Wisconsin Special Olympics. Phil and Jenn are humbly asking for donations to their team. All donations go to the Special Olympics. You may donate in any amount but you choose to give to Phil or Jenn or both. The only way to donate is through the Special Olympics website. Your donation helps to support the 18 different Olympic-type sports offered year-round, as well as free health care screens to ensure optimal health and performance of Special Olympics Wisconsin athletes during competition. The outcome? The opportunity for more than 10,000 individuals with intellectual disabilities to experience joy, pride and respect. To get an idea of what level of insanity your coaches have signed up for, have a look at this photo album from the 2013 Polar Plunge. Thank you very much for considering a donation! Phil’s dad has promised plenty of pics from the event!

 

Screen Shot 2017-03-23 at 3.15.13 PMSATURDAY YOGA

On Saturdays, Rebels offers Yoga at 8am as a part of your membership.

On Saturday’s you can bring friends/family to yoga for no extra charge (on Thursday nights during the regularly scheduled classes, yoga is $10.00 per person for visitors).

Yoga is provided by our Rebel Athlete Tiffany W.  Sign up on the schedule book for Saturday Yoga so we know who to expect.

 

IT’S TOMORROW!

THE 2018 BATTLE OF THE SEXES 

SATURDAY FEBRUARY 10TH 2018!

BATTLE OF THE SEXES JPG

Every Rebel Athlete can participate – events from WODs to Jeopardy. New events this year! Don’t miss it!

Deadline for sign up WITH A SHIRT is Friday, Feb 26th.  You can sign up after that but we can’t promise you a shirt and they’re always awesome!
We will be providing onsite babysitting for that day for parents who let us know (need a headcount) – please add to your name on the sign up (e.g “I have # kids).
Registration (get shirt and commit to being here) is from 8-9am. Also, “camp” (girls vs guys) set up and dropping off of kiddos.
First event starts at 9am and we’ll continue through to about 1, 2 or worst case, 3pm.

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…
we try not to make it seem like “Kill a Friend” WOD! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 10th
BATTLE OF THE SEXES
8:00am – OPEN GYM (SORRY, NO YOGA)
9:00am – BATTLE OF THE SEXES START

SATURDAY, FEBRUARY 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PHIL’S  TEAM WOD

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH JAIDA’S  TEAM WOD

yesterday's results

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