Choose where you start! – Crossfit Rebels

Monday, January 13th, 2020

Happy Birthday Janice !

Work Out of the Day

SKILL/SWOD

1.
3-5Rds NFT
30Ft HS Walk
3x Ring Muscle Up
12x Pistols (Alt)

METCON

2.
12Min AMRAP
1x Strict Pullup
2x Pushup
3x Squat
2x Strict Pullup
4x Pushup
6x Squat
3x Strict Pullup
6x Pushup
9x Squat

*Continue with this pattern for 12 minutes. Start at the round you think is best for you. Goal is to get the most reps as possible. After finishing a round progress on to the very next round. Example: You can start at 5,10,15 then you will complete 6,12,18.

RX+

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo DB Sq (5/Side)
8 Pausing Frog Bridges

Back Sq Waves (Wk 1/2)
Set 1: 4 Reps @83%
Set 2: 3 Reps @89%
Set 3: 2 Reps @95%
3 Minutes Rest
Set 4: 4 Reps @89%
Set 5: 3 Reps @95%
Set 6: 2 Reps @101%
3 Minutes Rest
Set 7: 4 Reps @95%
Set 8: 3 Reps @101%
Set 9: 2 Reps @107%

*OFF OF 5RM

Conditioning
“Grim Reaper”
AMRAP 5:
21-15-9:
OHS (95/65/55)
T2B (9 each round Masters)

Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (95/65/55)
C2B (9 each round Masters)

Body Armor
3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30Sec Ring Plank Support
14 Weighted AbMat Sit-ups

THIS WEEK AT A GLANCE

MONDAY

1.
3-5Rds NFT
30Ft HS Walk
3x Ring Muscle Up
12x Pistols (Alt)

2.
12Min AMRAP
1x Strict Pullup
2x Pushup
3x Squat
2x Strict Pullup
4x Pushup
6x Squat
3x Strict Pullup
6x Pushup
9x Squat

TUESDAY

1.
Clean Technique
5 Sets Climbing in load:
1x Pausing PC* + 1x Power Clean
*2Sec pause @ knee and 2Sec pause in catch.

2.
“Zoolander”
15Min AMRAP:
30x DU
10x PC 155/105
30x DU
10x BFB

WEDNESDAY

1.
Primer
3 Rds of the following:
5-7 Knees-to-elbow
5-7 Squat jump-to-box*
*Practice to see if you can safely with intensity.

2.
4RFT:
15x K2E
200m Run
25x Squat jump-to-box* 24/20
Cap: 20Min

3.
Finisher
For Time:
1000m Row

THURSDAY

OPEN GYM OR…

Not For Time:
Linda
10!
DL @1.5xBW
BP @ 1.0xBW
CL @ .75xBW

FRIDAY

1.
Back Squat
1 x 10 @50%
1 x 15 @45%
1 x 20 @40%
1 x 10 @55%

2.
3RFT
800m Run
30x Pullups
Cap: 25Min

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

WE NEED YOUR IDEAS!

The “Big Blue Wall”…has become just that! We had an idea…and it became cost prohibitive. We’d rather put THAT kind of money into equipment versus a “wall”. Yes aesthetics are important but not that important! LOL!

We had the concept of a large logo, mixing textiles…all the ideas! And yet, we still have a big blue wall.

If you have ideas, please hit up Paul, Ed or Sam.

*Disclaimer: no hard feeling if we don’t proceed forward an idea…we’re currently just collecting data.

Every year we pit the women of Rebels against the men of Rebels in a day-long event. We WOD, play CrossFit Jeopardy, sometimes (this year!) scavenger hunt, hit up a few drinking games and other stupid games, smash a pinata, eat, drink (again) and by the end of the day, in true competition style, we crown the fittest and crafiest “gender” in the box.

Current plan for the day, subject to tweaking, is as follows:

8:30am registration and organization- no you can’t be late for this!
9-11:00am scavenger hunt (groups in cars – 2 hour amrap)
11-11:30 Butt Ball game (unanimously voted back)
11:30-12:00 2 minute drills (inclusive WOD: kbs, situps, DU, man on fire burpees, DB snatches)+ another WOD possible TBD
12-12:15 “Squat-Cone” game (new)
12:15-12:45 WODS TBD
12:45-1:15 30’ AMRAP of eating and Pictionary (Pictionary replacing Trivia this year)
1:25-1:45 Bring Sally Up (guys and girls head to head @ 135/95, 95/65, 65/45, PVC) + another WOD TBD
1:55 “Drinking” Game
2:15/2:30-2:45/3:00 WOD TBD
2:45/3:00 Pinata
Food provided.
Shirt order will start soon – waiting on samples before we put up size options.

Sign up is left of the scoreboard at the box. $25.00 will cover your shirt and food – which we’ll provide. BYOB and chairs/coolers. We’ll assign captains and have more details added here soon. Just save the date: Saturday, February 15th! Plan to spend the day!

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! 😉

UPCOMING
CROSSFIT COMPETITIONS

FEBRUARY 1, 2020
CF ABF NEW YEAR’S REVOLUTION
DEADLINE TO REGISTER JANUARY 20th!
10% off code: use FIT10
Location: @ Valor Fitness 10351 72nd St N, Seminole, FL 33777
$160.00 Same Sex Teams of 2
Registration: https://www.boxtribetracker.com/3206/reg/
Facebook Page: New Years Revolution ABF

SATURDAY, FEBRUARY 29TH, 2020
BRANDON BRAWL – 4 WODS IN 60 MINUTES
Location: @ CrossFit Sabal Park, 1615 Allison Woods Ln, Tampa, FL 33619
$150.00 Same Sex Teams of 2
Registration: www.boxtribetracker.com/3278/reg
Facebook page: Brandon Brawl

FRIDAY NIGHT/SATURDAY, MARCH 13 & 14, 2020
AGE GROUP ONLINE QUALIFIER WODS HOSTED AS A MOCK REBELS OPEN
@ CROSSFIT REBELS! In house only.
$40.00
Rebel athletes can register to perform the Age Group Online Qualfier WODs with Janice, Bryce and Sam as we end the pre-CrossFit Games Season with another opportunity to ramp up your skills and competition experience.

On Thursday night, March 12th, we’ll know what the WODs are. We’ll choose three of the four WODs and will do one Friday night and two on Saturday. You won’t know what the workout are until the day prior. You’ll have two choices: RX or Scaled. We will use the Open Scaling to scale the Qualifier WODs. This will be almost exactly like the Open except you’re getting two WODs on Saturday. Timelines and heats will be determined AT THE LAST MINUTE based on the WOD timelines. We can fill the first heat but not the subsequent heats until we know how the long the WODs are.

Use this as an opportunity to keep your eye on the ball, your focus on building capacity and also honing in on the things you need to work on. Sign up on the whiteboard at the box.

SATURDAY, APRIL 11TH, 2020
WOD WARS V
Location: Dunedin, FL
$300.00 Same Sex Teams of 3
(Kids Options available in Teams of 2!)
Registration: http://wodwarsfl.com , http://boxtribetracker.com/3275/reg
Facebook page: WOD WARS V

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