HS Walks and Big Clean Complex

Wednesday, September 23, 2020

Pictured above: No one likes the bike…especially Adrian.

WORKOUT OF THE DAY

1. SKILL/SWOD

HS WALKING
5 Rounds:
15/12 Cal row/bike/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

2. METCON

BIG CLEAN COMPLEX
6 Sets, 1 every 5:00 on a running clock (12 movements)
High hang Sq CL (pockets)
Hang Sq CL (above the knee)
Sq CL (deck)
PP
High hang Sq CL
Hang Sq CL
Sq CL
PJ
High hang Sq CL
Hang Sq CL
Sq CL
SJ

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

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. We hope Hennes Bakery will be on-site with post WOD carbs, as well as 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# 

 

UPCOMING
CROSSFIT COMPETITIONS
 

Sept 9-Oct 5, 2020
GULF COAST GAMES
Location: hosted, like the Open, @ CrossFit Rebels
Divisions: Rx, Scaled, Masters 35+
Price: $30
Registration: link here
Facebook page
Other: This competition changed formats to accommodate COVID. Workouts will be released Wednesday so you can practice them on Thursday’s during Open Gym. Friday night after closing, and Saturday morning after the Team WOD we will host judging for these WODs.

Saturday, November 14
CLEARWATER BEACH BRAWL
Location: CrossFit Westchase Largo
Divisions: Rx, Scaled, Masters 35-44, Masters 45+, Same-sex or Co-Ed
Price: $210/team (increases to $230/team so get on it!)
Registration: link here
Facebook page
Instagram: @clearwaterbeachbrawl
Standards:

RX/Masters 35-44
Ring Mu
Toe to Bar
Double under
Ghd Sit-up
DB snatch 70/50
Wall Ball 30/20
Yoke Carry ~400/280

Intermediate/masters 45+
Chest to Bar Pull Up
Toe to Bar
Double under
Ghd sit-up
Db Snatch 50/35
Wall Ball 20/14
Yoke ~340/220

Scaled
Ring Row
Hanging High Knee Raise
Single unders
Abmat sit-ups
DB snatch 35/20
Wall Ball 14/10
Yoke ~240/180

Saturday, January 30-31, 2021
CLEARWATER RUNNING FESTIVAL
Location: Clearwater Beach
Price: $35.00 for the mile up to $100.00 for the marathon
Races: 1 mile, 5K, 5mile, Half Marathon, Marathon (plus greater distances)
Registration: link here

 

 


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