3 x 12 Min Segments

Monday, December 30th, 2019

Happy Birthday Sammy N!

Work Out of the Day

SKILL/SWOD

A.Tempo Front Squat
7 x 1
Tempo: (10-0-X-1)
Start at 55% and climb. From the Rack.

B. Push Press
4 Sets of 6 Reps
Rest 2Mins between sets. Climbing, from the deck.

METCON

C. “Blitzkrieg”
12Min AMRAP
20/15 Cal Row
15x Thrusters 115/85

RX+

Silverback Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows


Back Squat Waves (Week 4/4)

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes 
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes 
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%


Body Armor

3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag
Rest 2 Minutes Between Sets.

Conditioning
“Dopamine”
Every 5 Minutes x 5 Rounds:
20/14 Calorie Bike
20 x 10 M Shuttle Sprints
20/14 Calorie Bike

THIS WEEK AT A GLANCE

 

TUESDAY

GYM ONLY OPEN 6,7,8,9AM due to New Year’s Eve holiday hours.

“2020”
20 Rounds for Time:
5x T2B
3x HC&J 135/95
1x FS 135/95

WEDNESDAY
CLOSED FOR NEW YEAR’S DAY


THURSDAY

OPEN GYM OR…
A.
Grunt Work: (Not For Time)

30-20-10
Single Dumbbell Front Squat 50/35
Single Dumbbell Step Up 50/35 24/20
Directly into…
10-20-30
Alternating DB Snatch 50/35
Wallball 20/14

B.
Midline:
Accumulate…
3:00 DBall Hold
2:00 Hollow Hold
1:00 Ring Dip Support Hold

 

FRIDAY

A.
Tempo OHS

5 x 1
Tempo: (7-7-7-1)
Climbing in load, from the rack.

B.
“Power Move”

10Min AMRAP:
6x PSN 95/65
9x OHS 95/65
12x BJ 24/20

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

SUPPORT LOCAL BUSINESSES…THE MITCHELLS ARE LONG TIME SUPPORTERS OF REBELS AND IN TURN, WE ARE SUPPORTERS OF THEIR APPAREL COMPANY!

 

Also, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


 

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS JANUARY 11th!
Help your friends and family learn the benefits of CrossFit – bring them!

Tuesday, December 31st (New Year’s Eve)
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, January 1st (New Year’s Day)
Closed, Enjoy time with family and friends! HAPPY NEW YEAR!

Thursday, January 2nd (Day after New Year’s Day)
Normal class schedule.

Saturday, January 4th
8am: Open Gym & Yoga
9am: Coach Nic’s Team WOD

Saturday, January 11th
8am: Open Gym & Yoga
9am: Coach Jaida’s Bring-a-Friend Team WOD

Saturday, January 18th
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, January 25th
8am: Open Gym & Yoga
9am: Coach Tiffany’s Team WOD

Saturday, February 1st
8am: Open Gym & Yoga
9am: Coach Nic’s Team WOD
Come out and support all of our athletes competing in the CF ABF New Years Revolution Competition!

Saturday, February 8th
8am: Open Gym & Yoga
9am: Coach Jaida’s Team WOD

Saturday, February 15th
8am: Open Gym & Yoga & Team WOD
9am: The 9th Annual Battle of the Sexes Commences! (9am – approx 2pm)
Everyone can participate! CrossFit-Style WODs, Scavenger Hunt, Traditional Trivia…Rebel Men vs. Women!

Saturday, February 22nd
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, February 29th- LEAP DAY
8am: Open Gym & Yoga
9am: Coach Ed and Sam’s Team WOD