Sunday, January 26, 2020
Happy Birthday Charley O!

Rest Day
THIS WEEK AT A GLANCE
MONDAY
- Snatch Work
10 minutes to establish heavy snatch balance
15 minutes to establish heavy squat snatch - “Air Fryer”
3RFT
50 air squat
10 C&J (135/95)
15′ cap (know your Grace time!)
TUESDAY
- 10 minute EMOM
10 T2B - “Surfer on Acid”
3RFT
400 m run
21 burpee over DB (50/35)*
*Feet must clear the DB
20′ cap
WEDNESDAY
- DL Stamina
3-6-9-12-15
UB DL @ 60% 1RM
Comp to 7/31/19
Test ME set SHSPU with set of 3 DL. Alt each DL set with 30% ME SHSPU - “The Wave”
20 Dbl DB HPC&J (50/35)
40 DB deficit pushup
60 DU
40 Dbl DB box step over (24/20)
60 DU
40 HSPU
20 Devil press (50/35)
25′ cap
Comp to 7/3/19
THURSDAY
OPEN GYM OR…
- Grunt Work
40 Min AMRAP (but not really because it’s not scored)
400m sandbag run
10 weighted pull ups
8 weighted dips
100′ KB bear crawl (55/35)
15 GHD sit up
FRIDAY
NEWS & UPDATES
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.
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!