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Thursday, 3/21/2019.

“A TRIBUTE TO THEO”
For Time:
22x Cal Row
17x BJ 30/24
15x DL 185/135
12x C&J 185/135
9x FS 185/135
6 x 25ft shuttle sprint

We do this workout in honor of the precious life of this sweet boy Theo Huff. Ricky and Leah Huff gave birth to Theo on 3/22/15. This sweet innocent boy was diagnosed with cancer at 5 months old.

Coach Nicole came up with a version of this workout for the kids to do to honor Theo’s courageous fight during the CrossFit Rebels’ Spring Jamboree. During that time, Theo had already undergone 17 treatments but was still able to grace us with his presence and attend that Jamboree!

After 19-month-old Theo grievously lost his 14-month battle on 10/21/2016 we modified this workout to be done on Theo’s birthday each year by the adult class. It is important to remember this sweet boy. He was born into an unfair world with extremely unfair circumstances, but he never stopped fighting. He gave his family and EVERYONE who knew him loads of joy and plenty of laughs and love.

We will all forever remember the life of Theo Huff! We will never forget that smile…

Monday, 3/18/2019.

Warm up: 2 sets
100-meter run forward
100-meter run backward
10 blocked side-to-side hops
10 blocked front-to-back hops
5 dodgeball throws dominate hand
5 dodgeball throws weak hand
5 pull-ups or 3 negatives / hang L
10 x box dips / 10 x push ups
1 x wall walk up

WOD

Part 1:
Death by : Over the Wall
Change to 30 sec
Goal = round 5

Part 2:Parters complete 8 rds
5 x HPC
10 x Box jumps
shuttle sprint

Tuesday, 3/12/2019.

Warm up: Bike 5 min or 25 cal

WOD

Part 1: 7 x 90 sec rounds
2 x PC + 1 jerk

Part 2: open gym

Thursday, 3/7/2019.

KIDS & PRETEENS

W/U: agility ladders and jumps and wall climbs

Part 1: Practice weightlifting.

Part 2: Teams of 4 – sprint 100 m baton relays

TEENS

Warm up: OHS passes and shoulder primer

Part 1: Complete 1x in order
10 x PJ
25 x sit ups
15 x PP
15 x sit ups
25 x empty BB shoulder press
10 x sit ups

Part 2: teams of 3 – sprint 75 cal for time.

Part 3: Complete 3 x 21’s

• 7-7-7 Bicep curls

Monday, 2/25/2019.

WARM UP:
crawling drills + parallette drills

WOD:

Part 1: practice Front squats

Part 2: Row + sprint challenge

Tuesday, 2/19/2019.

WARM UP: BIKE, 25 x DU or 50 x singles, hollow, pvc passes
3 x group upper/lower sequence

2 sets
5 x HS kick ups + 15 sec hold

WOD:
PART 1: 4 x 3 min sets
3 x Back squat
3 x push jerk
5 x CHINS

PART 2 :3 x 3 min AMRAP / 2 min rest
shuttle sprint
9 x KB swing
6 x box jumps
9 x squats

PART 3: 5 min or 3x
1 x wall walk
15 sec L – sit
10 x GHD

Thursday,2/18/2019

Warm Up:

400 m jog
2 sets
10 x RDL + 5 HPC + PRESS
30 sec plank/do HS hold for 2nd
10 x Plate squat
10 x box dips

WOD:
7-10 90sec ROUNDS
1 x reverse MB throw
2 x PC
3 x FS
4 x burpee over bar
–rest remaining of time

Monday,1/21/2018

Warm Up:

200 m jog
10 cal bike or row
200 m jog

3 sets of RR -> push ups -> squats
2 min Upside down

Focus:
Front Squats + pull ups

Conditioning:
7 Min to complete
10-8-6-4-2
DU
WB
burpees

Thursday,1/17/2018

Warm Up:

Focus:

Conditioning:

Tuessday,1/22/2018

Warm Up:

Unilateral strength:
30 sec DB PRESS (1) seated -> (2) kneeling -> (3) standing
50 ft DB WL
max set pull ups

Conditioning: 3 attempts for best time / under 1 min rounds

5 x burpees
10 x WB
agility ladder drill
high jumps
100 m sprint