“Hurry Up and Weight”

Tuesday, September 24th, 2019

Don’t forget to sign up for Barbells for Boobs. We are hosting an awesome version of Helen meets Grace on Oct. 5th. Sign up is in the schedule book!

Work Out of the Day

SKILL/SWOD

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

METCON

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

RX+

Gymnastic Conditioning
In a 5 Minute Window:
20/15Strict HSPU(5”)
40/30DB PSn50/35/20
In Time Remaining: Max Strict HSPU(5”)

 

Capacity Builder (9.18.19)
3 Rounds:
2 Min Window:
15/12 Cal Row
10 C2B Pullup
Max Wallballs (20/14)
Rest 30 seconds between rounds.

 

3 Rounds:
3 Min Window: 
21/15 Cal Row
10 C2B Pull-Ups
Max Wallballs (10)

 

Body Armor
3 Rounds:
25 GHD Sit-ups
10 DB Bent Over Rows (Each Side)

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

i99 GYMNASTICS SEMINAR IS COMING BACK TO CF REBELS!!!
Guys! The Open is a month away! Having experts, where the only thing they do is gymnastics for CrossFit (versus conditioning, Olympic Lifting, etc), to help refine movements you may have but maybe not strung together, maybe not perfect. You can get your chest “near the bar” but not “to the bar”. You can do a double pumping T2B but can’t string them together. Sure, we can help and with repeated practice over time we can get you there, but this is an opportunity to be with experts for an extended period of time…practicing, refining and building patterns that will stick with you for your “CrossFit Career”!.

Your coaches will be with you during your workshops to help pinpoint the cues needed for continued success!  Get signed up! They’re only here once a year!

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

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

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.

If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

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