5 Minute Rounds

Tuesday, October 15, 2019

Happy Birthday Arbie and Kathy O!

Work Out of the Day

SKILL/SWOD

II. 3-5 Giant Sets
12 DL (185/135)
8 Strict HSPU
10 Kipping HSPU
Rest 1-2 min between sets

METCON

I. Every 5:00 (5 Rounds)
Bike 15/12 cal
Run 200m
10 Burpee jump over (box facing) (24/20)

Score= Slowest Round

RX+

7 Sets of 3 Box Squats Set height to just below parallel.
1s full stop at bottom.

Set #1 – 50% of 1RM Back Squat
Set #2 – 55%
Set #3 – 60%
Sets #4+5 – 65%
Sets #6+7 – 70%
Rest as needed (1-2 minutes) between sets.

On the 2:00 x 5 Sets:
3 Thrusters

Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day.

“Child’s Play”

3 Rounds:
15 DL (205/145/105)
20 Dumbell FS (50’s/35’s/25’s)
80/60 Double-Unders

Recovery Bike:
5 Rounds, Not for Score:
1:00 – Light Pace
:40s – Moderate Pace
:20s – Fast Pace

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

YOGA …DO IT!

 

Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

The Body Electric Yoga Studio, St Pete. 
Sunday-7:00 am
Monday-6:00 pm
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try! 

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