Hank the Tank says REST

Sunday, September 22, 2019

Happy Birthday Wes P!

THIS WEEK AT A GLANCE

 

MONDAY

1.
Back Squat
Build to a heavy single.

2.
For Time:
9-15-21
C2B Pullup
Bar Facing Burpee
OHS 95/65

TUESDAY

1. [Repeat from last week]
For Completion
30x Strict HSPU
Rest 2 Min
30x Kipping HSPU

2.
“Hurry Up and Weight”
4 x 3 Minute AMRAPS
3 Min AMRAP:

24x BJ Over 24/20
21/16 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
21x BJ Over 24/20
18/14 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
18x BJ Over 24/20
15/12 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
15x BJ Over 24/20
12/10 Cal Bike
Max Effort Power Clean 185/135

 

WEDNESDAY

1.
Thruster
Build to a heavy 3 (from the rack.)

2.
For Time:
1 Mile Run
200x DU
8Rds of:
5x C2B Pullup
10x H.R. Pushup
15x Air Squat

Cap= 25Min

 

 

THURSDAY

OPEN GYM OR…

1.
Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1-1-1 Build to a heavy

2.
Press
1 RM

3.
Push Press
1 RM

4.
3RFT:
800m Run
Rest 2Min

Cap=20Min

 

FRIDAY

1.
3-5Rds for Quality:
250m Row
7x T2B
7x Burpee Box Jump Over
7x H.R. Pushup

2.
KAREN
For Time:
150x Wallball 20/14

Cap= 15Min
Comp to: 3/18/19

NEWS & UPDATES

YOGA …DO IT!

 

Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

The Body Electric Yoga Studio, St Pete. 
Sunday-7:00 am
Monday-6:00 pm
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try!