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Hero WOD “JJ”

WEDNESDAY, MAY 16th, 2018

Happy Birthday Nate J & Sarah D!

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WOD
METCON

J.J.
For time:
1x SQ CL 185/135
10x Parallette HSPU
2x SQ CL 185/135
9x Parallette HSPU
3x SQ CL 185/135
8x Parallette HSPU
4x SQ CL 185/135
7x Parallette HSPU
5x SQ CL 185/135
6x Parallette HSPU
6x SQ CL 185/135
5x Parallette HSPU
7x SQ CL 185/135
4x Parallette HSPU
8x SQ CL 185/135
3x Parallette HSPU
9x SQ CL 185/135
2x Parallette HSPU
10x SQ CL 185/135
1x Parallette HSPU

*SQ CL increases by 1 rep, HSPU decreases by 1 rep.

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.


RX+
SKILL/STRENGTH

Build to a Heavy Complex:
3-Position Power Clean + Split Jerk

Midline
Not For Time: 
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups


METCON

Conditioning
3 Rounds:
10 C&J (135/95)
400 Meter Run


STRENGTH BIAS
SWOD

2 rounds:
20 Push-ups
20 Ring Rows

Bench
Warm up, then do 2×10 across.

Bench Drop Set: Starting with your
2×10 load, set bar so it can be
deloaded 3 times ending with
empty BB.
3×8 Kneeling Landmines
Alt. 12 BB BOR
3×16 Alt. DB Arnolds (8 ea arm)

ACCESSORY

½ Tabata GHD Sit-ups
1min rest
½ Tabata GHD Hip Ext.
1min rest then…
3 rounds, NFT:
30” right side plank
1min plank
30” left side plank
NO REST BETWEEN
MOVEMENTS! Rest between rounds
as needed


NEWS & UPDATES

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:

SATURDAY, MAY 19th
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, MAY 19th
OPEN GYM & COACH SAM & ED’S BRING-A-FRIEND TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH SAM/ED’S TEAM WOD

SATURDAY, MAY 26th
OPEN GYM & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH PAUL’S TEAM WOD

MONDAY, MAY 28th
OPEN GYM & COACH PAUL’S TEAM WOD
6:00am – MEMORIAL DAY MURPH HEAT 1
7:00am – MEMORIAL DAY MURPH HEAT 2
8:00am – MEMORIAL DAY MURPH HEAT 3
9:00am – MEMORIAL DAY MURPH HEAT 4

SATURDAY, JUNE 2nd
OPEN GYM & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH NIC’S TEAM WOD

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DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on how to register Rebels as a provider and earn points for training.

yesterday's results

 

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