Fight Gone Bad Style

Friday, March 27, 2020

CLICK HERE FOR WOD DEMO

https://youtu.be/jxEGxBS8Eog

HOME-GYM

SKILL/SWOD

5×5 Deadlift
Alt with 8-10 T2B

METCON

“Fight Gone Bad Style”
3 Rounds for Reps
1 Minute Per Station
1- Single DB thruster
2-Alternate single DB PC
3-Lateral jumps over DB
4-Single DB PP
5-Burpee
6-Rest

REBEL EQUIPMENT

SKILL/SWOD

5×5 Single leg DB DL
Alt with 10 weighted sit ups

METCON

“Fight Gone Bad Style”
3 Rounds for Reps
1 Minute Per Station
1- Single DB thruster
2-Alternate single DB PC
3-Lateral jumps over DB
4-Single DB PP
5-Burpee
6-Rest

NO EQUIPMENT

SKILL/SWOD

200m walking lunge 
Every time you stop, do 10 V-ups

METCON

“Fight Gone Bad Style”
3 Rounds for Reps
1 Minute Per Station
1- Air squats
2-Single leg high jumps
3-Lateral hops over object
4-Push ups
5-Burpee
6-Rest

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

This is new this week! We’re now in the swing with the Kids Program! Check out today’s CFK WOD here: https://crossfitrebels.com/friday-funday-stations/

NEWS & UPDATES

Fun Fact: Today is International Whisk(e)y Day

According to daysoftheyear.com, whiskey has a long and august history, being one of the most recognizable forms of distilled spirit in the world. The name for Whiskey comes from Gaelic, where it used to be called Uisce na Beatha, or “The Water of Life”. It wasn’t long before the name got shortened to Uisce (Merely “Water”) and then the pronunciation slowly changed over time from Ish-Key, to Whiskey. Thus it has remained ever since.

History of International Whisk(e)y Day

The history of International Whiskey day is necessarily intrinsically tied to the history of Whiskey. Whiskey is the result of a distillation process, a chemical/alchemical process known as far back in history as Babylon.

So where did International Whiskey Day come from? Well it was first announced in 2008, and celebrated in 2009 at the Whiskey Festival in the Northern Netherlands. This was all done in honor of Michael Jackson. No, not the King of Pop, but a man well known for his writings on Whiskey. The purpose isn’t just the raising of awareness of whiskey and its charms, but also to spread awareness for Parkinson’s, a disease that Michael suffered from in his later years.

Read more about International Whisk(e)y day here: https://www.daysoftheyear.com/days/international-whiskey-day/