Every 4 Minutes

Work Out of the Day

SKILL/SWOD
1) OTM x 5
5 TNG PC & J

METCON
2) 5 Rounds on the 4:00
30 squats
20/15 calorie row
7  C & J 135/95

RX+

*** Deload Week ***

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down


Conditioning

“Ninja Turtle”
5 Rds, Every 4 Mins:

3 Bar MsUp/C2B
6 Toes to Bar
9 Deadlifts 225/155/105
15/12/9Cal Bike

NEWS & UPDATES

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

Rebel Leaderboard