Dodgeball

Monday, September 28, 2020

Happy Birthday Jon D!

Pictured above: Coach Whit with a new PR handstand hold!

WORKOUT OF THE DAY

1. SKILL/SWOD

DODGEBALL
10 RFT:
15x WB
200m run
CAP: 20 minutes

2. METCON

FRONT SQUAT COMPLEX -15’
6 Sets of 2
1x pausing FS (2s bottom)
1x FS

THIS WEEK-AT-A-GLANCE

TUESDAY

1. GYMNASTICS + BB
5 Rounds
3-5 BMU (work UB sets/stringing together)
3x TnG PC (climbing per round)

2. PIPE DOWN
21-15-9
PC 115/85
Hand release pushups
directly into:
21-15-9
PP 115/85
T2B
CAP: 25 minutes

WEDNESDAY

UFO
AMRAP 5 min
200ft WL
200m Weighted run 50/35
Time remaining: Max Calorie Row/Bike

Rest 5 min

AMRAP 5 min
100ft Single DB front rack WL 50/35
200m Weighted run 50/35
Time remaining: Max Calorie Row/Bike

Rest 5 min

AMRAP 5 min
50ft Double DB front rack WL 50’s/35’s
200m Weighted run 50/35
Time remaining: Max Calorie Row/Bike

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

Option 1:
POWER SNATCH WAVES

8 sets of 1
Set1: 76% of 1RM
Set 2: 79%
Set 3: 82%
Set 4:79%
Set 5:82%
Set 6: 85%
Set 7-8: 85%

HANG SQUAT SNATCH
5 x 2 @ 50%, 56%, 62%, 65%, 65%

OR

Option 2:
CARDIO RECOVERY:

10k run or 10k row or 20k bike…(must be done at top of the hour)

FRIDAY

1. HS WALKING
5 Rounds:
15/12 cal row or bike or 150m run (:45)
“X” distance HS walk (1:00)

X=
Option 1- 50’ HS walk
Option 2 – 25’ HS walk
Option 3 – 1:00 HS walk practice
(Week 2 of 3)

STRICT GYMNASITCS -10’ AMRAP
(Not scored)
3-5 Strict HSPU
5-7 Strict pull up

2. BIG DRIP
AMRAP 20:
200m run
16/12 Cal bike/row
12x C2B pull ups
8x Single arm DB snatches 70/50

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

 

Saturday, October 3rd

Starting at 8:15 am for the early heat, and continuing at 9:00 am for the main heat, with a 9:45 heat if necessary.

In tradition, we will complete GRACE MEETS HELEN. A double GRACE **(as a team of two) plus a double HELEN. Also in line with tradition…we all will wear PINK! Even they guys….especially the guys!

As many of you know, Rebels’ family has not been spared from Breast Cancer’s strike. Yet our community is strong and they have all battled and survived!

As a family, we WOD to promote awareness that screening and prevention are the keys to survival! Also, for our CrossFit Rebels family who has battled breast cancer and won…and for those who’ve battled and lost, we WOD hard. We WOD together in pink to remain strong and healthy to help prevent breast cancer and also to be healthy enough to fight it should we encounter it.

We support the organization  Barbells for Boobs.
They raise money to provide funds to those who can’t afford screening mammograms,
and they raise awareness that screening is the key to survival.
You can donate on our fundraising page HERE

You can buy an official CrossFit Rebels B4B Shirt from our friends at Whateves Apparel at THIS LINK.

SATURDAY, 10/3, the early heat will START at 8:15.
Arrive 8:15 with your teammies and set up.
Heat 2 will start around 9:15 (again, arrive at 9 or before and set up).
If we need a Heat 3 we’ll go at 10:15.

Hennes Bakery……will be on-site with post WOD carbs!
A portion of the proceeds from each sale will also benefit Barbells for Boobs!

And possibly Southern Lights will leave the side door open 🙂

Otherwise…BYO celebratory after WOD beverages!

Sign up for your heat WITH YOUR TEAMMATE – it’s is in the schedule book – and if you need a partner, note that and we’ll help find you one!

**want to see the best GRACE ever? Check this out: 30 thrusters @ 5#