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Workout of the Day

Archived — Work Outs Of The Day

REST!

SUNDAY, APRIL 22, 2017 REST DAY Hello to all Rebels! Most of you already know that Coach Nicole is going to take a short sabbatical effective Month to help care for her grandfather who recently suffered a stroke. She is so grateful she has the
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Team Wod

SATURDAY, APRIL 22 2017 Happy Birthday Erin A. and Steve L.!   SATURDAY OPEN GYM & TEAMWOD 8am Open Gym  or Yoga – work those weaknesses!! 9am Coach Paul’s Team WOD Hello to all Rebels! Most of you already know that Coach Nicole is going to
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Oly Total

FRIDAY, APRIL 21 2017     WOD SWOD Olympic Total Olympic Total is just like CrossFit Total – three attempts after a warm up at the Snatch, and then the Clean and Jerk. We have, in the past, done Oly Total as three separate lifts,
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Get Some GLOBO!

THURSDAY, APRIL 20 2017   WOD SWOD You have the option of Open gym or…. LBBS 3×5 Alt. 60% – 70% ME Push-ups (tested in March) PR 3×5 Alt. 70% ME Pull-ups (tested in March DL 3×5 Alt. 50x UB BW Sq All BB loads are
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Grace, Isabel & Elizabeth

WEDNESDAY, APRIL 19 2017 WOD METCON For Time: 1mi Run Grace 115/80 1mi Run Isabel 115/80 1mi Run Elizabeth-ish 21-15-9 Sq Cl 115/80 Chest Slapping Push-ups 45min cap   STRENGTH BIAS STRENGTH PC  1RM HPC 5×2 @ 65%. Bring Bar to high hang then return
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