21-15-9 Don’t Worry It’s Not Fran

Monday, November 4, 2019

Happy Birthday Graham and Coach Charlie!

Work Out of the Day

SKILL/SWOD

I. Session 3 of 4:
Front squat/back squat
12 rounds (6 each)
2 front squats
4 back squats
From the rack. Increase from last week to 71% 1RM BS

METCON

II. For Time
21-15-9
Power clean (115/75)
Thruster
Cap 15′

Front squat

6 Sets, resting as needed between (~2:00):
Set #1 – 3 Reps @ 80%
Set #2 – 1 Rep @ 83%
Set #3 – 3 Reps @ 80%
Set #4 – 1 Rep @ 86%
Set #5 – 3 Reps @ 80%
Set #6 – 1 Rep @ 89%

Open concept
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row

THIS WEEK AT A GLANCE

MONDAY

1. Session 3 of 4:
   Front squat/back squat
   12 rounds (6 each)
   2 front squats
   4 back squats
   From the rack. Increase from last week to 71% 1RM BS
2. For Time
   21-15-9
   Power clean (115/75)
   Thruster
   Cap 15′

TUESDAY

1. Gymnastic Complex
   Every 1:30 x 7 rounds
   5 T2B
   4 C2B
   3 BMU
   Goal: complete each 1:30, ideally unbroken
2. 3 x 4:00 AMRAP
   20/15 bike
   25 x 10m shuttle
   Max calorie row
   Rest 4 minutes between rounds

WEDNESDAY

#Soulcrushwednesday

1. WB/DB Conditioning
   10′ EMOM
   Odd: 15 WB (20/14)
   Even: 20 DBSN (50/35)
2. “Bruiser”
   AMRAP 12:
   15 PJ (115/85)
   30 Air squat
   60 DU

THURSDAY

OPEN GYM OR…

5 Rounds:
8 Strict pull ups
8 Strict dips
8 KBS (right arm)
8 HPC (right arm)
8 PJ (right arm)
8 OHWL (right arm)
8 KBS (left arm)
8 HPC (left arm)
8 PJ (left arm)
8 OHWL (left arm)
8 Turkish getups (4 each arm)
400m run
*Scale KB load based on Turkish getups

FRIDAY

CrossFit Open workout 20.5

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

MEMBERSHIP DUES!

Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month! Please don’t make us chase you or there will be a burpee penalty! 😉

 MOVEMBER

Last chance to get signed up boys!! MOVEMBER starts THIS FRIDAY MOvember 1st! Signups are at the front desk. (OK – WE MAY EXTEND IT INTO THE FIRST WEEK OF NOV BUT YOU’LL BE BEHIND IF YOU DON’T START NOW!)

At Rebels we rock MUSTACHES ONLY for the entire month. Last men standing get judged for best mustache winner takes half the pot. Other half goes towards the Movember foundation to raise awareness for men’s health. $20 to play.

WHY DO WE DO MOVEMBER??
The Movember Foundation helps raise awareness for men’s health issues such as testicular cancer, prostate cancer and men’s suicide (mental health.) Those are the three biggest killers of men. By rocking a MUSTACHE this month we can strike up conversations about our lip-sweaters and in doing so hopefully promote health checkups (testicular and prostate cancer early detection.) This is also a great chance to help raise awareness for men’s depression or even reach out to someone in desperate need of someone to talk to about their own mental health. So… other than MOvember being a great month of making fun of one another’s faces… it is a great way to spread the word and help those who may suffer from depression or even be that early detection of prostate or colon cancer.
https://youtu.be/OdiYem28dxI