/

 

Three Rounds for Time

WEDNESDAY MAY 15TH, 2019

Happy Birthday Coach Tiffany!

IMG_7035.JPG

 

WOD
SKILL/SWOD

1.
Sq. Cl SWOD

3 Sets of 3 (Singles)
3 Sets of 2 (Singles)
Build to a heavy 1 rep.

METCON

2.
3RFT
:
15 x CL 135/95
15x Thr
1000m Run
Cap: 30Min


RX+
SKILL/STRENGTH

Split Jerk
3 Sets of 3 – Tall Jerk
4 Sets of 2 – Pausing Split Jerk
5 Sets of 1 – Split Jerk
Building to a heavy single for the day.


Body Armor

3 Giant Sets:
Max DB BP (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

 


METCON

Conditioning
“Jack Squat”
Wearing a 20/14/10
Weight Vest:
21 FS 135/95/65
21 KB Sw 70/53/35
400m Run
15 FS
15 KB Swings
400m Run
9 FS
9 KB Swings
400m Run

 


STRENGTH BIAS

WK 6 0513-0518


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, JUNE 1ST

bring a friend


Saturday, May 18th
7:00am Open Gym/Team WOD (No Yoga)
8:00am Registration Opens for CrossFit Rebels’ In-House Competition
9:00am-2:00pm  INSURGENCE 2.0

CFR-Insurgence2-Green-StarINSURGENCE 2.0
Individual in-house competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be onsite for hire.
Registration: Closed

MAKE SURE YOU COME OUT AND SUPPORT YOUR FELLOW REBELS


Saturday, May 25th

8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD is a GOING AWAY WOD FOR COACH HOUSE!

Monday, May 27th
MEMORIAL DAY MURPH
Box open at 6am for 90 minute heats: 6:00am, 7:30am, 9:00am, 10:30am.
Box closes at 12:00pm.
Happy Memorial Day!

Saturday, June 1st
8:00am Open Gym & Yoga
9:00am Coach NIC’S Team WOD

yesterday's results

MONDAY UPDATE

Sorry for the Monday missed M1 updates. Lack of detail doesn’t reflect our lack of commitment.

TUESDAY

Leave a Reply

You must be logged in to post a comment.

 

SHARE IT