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Bear Complex!

MONDAY, APRIL 16, 2018

Happy Birthday Mark O.!


Congratulations to of the WOD Wars athletes/teams that competed on Saturday and Sunday this weekend!  

And because of our HUGE participation we were awarded a brand new barbell!  Don’t fight over it!

RX: Paul, DJ and Zack
RX: JonG, Oscar and CJ
RX: Jaida, Andi and Leigh
Intermediate: Phizzle, Justin (Beebs) and BNewd
Intermediate: Joe V, Chris G and Dave S
Intermediate: April, Eileen and Lindsey
Intermediate: Mercy, Becky +1
Masters: Moana, Nikki and Amy
Masters: Joel, Ant D and Cory
Masters: Brandon, Terry and Mete
Masters: Steph, Jessica and Sam
Novice: Jenn B, Trish V and Leah T


Regionals Masters Qualifier Schedule for this weekend:

  • Friday night, 4/20, @ 7pm (ish) Ed, Janice and a select few athletes will be throwing down the first chosen Regionals WOD.  Join us! Box will be open!
  • Saturday morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


 

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WOD
SWOD

“BEAR COMPLEX”
5RDS: 
Each ROUND= 7x SETS of the following:
1x PC
1x FS
1x PP
1x BS
1x BTN PP

Score= Load completed in 5th round.
Example: Joe 65-95-115-135-165
Joe’s score is 165.

*Load must increase every Rd.
**Failing ANY of your sets is considered scaling.
***No “testing” rounds. Once you pick up the bar, you are starting that round.
****Must pair/triple up for rep/rounding counters, and adequate rest.

All movements must be performed precisely as the are written; no merging movements together.

 

 


RX+
SKILL/STRENGTH

Power Clean and Jerk
OTM x 12
Rounds 1-5:
Cl Pull + HPC + PC + Jk
Rounds 6-12:
1 Power Clean and Jerk
Build to a heavy single for the day, but not a max.


METCON

“Grace”
For Time:
30 Clean and Jerks (135/95)


Midline Conditioning

Alt EMOM x 16:
Odd Minutes
10 Burpee BJ Overs (24/20 open standard)
Even Minutes
:30 Seconds ME T2B
T2B Window is from the 0:00-0:30

 


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

PARTICIPATE IN THE WALK FOR WISHES EVENT – APRIL 28, 2018

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ON SATURDAY, APRIL 28th @ 9am, Rebels will have a choice of not only the Team WOD at the box, but in true CrossFit style, join the Huff Family and fellow Rebels for the 2 mile Walk for Wishes at Water Works Park on Highland Ave in Tampa.  We will do an “odd object” 2 mile carry.  Might take us longer….but I doubt it! So grab a friend, grab your family or grab your dog (yes, it is pet friendly!!) and get signed up TODAY. Click the image below and it’ll take you to our page.

This chapter of Make a Wish grants wishes for children right here in our own community.  The wishes and diagnoses of the children may vary, but something unites each of them: the need to feel optimistic and to think about something greater than their next medical treatment.  We watched so many deserving families experience once-in-a-lifetime opportunities thanks to Make-a-Wish and we want to support this incredible organization.

These life-changing wishes are only possible because of supporters like us. A wish experience can truly change a child’s life, and so can we.

#TeamTheoForever

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