“ISABEL”

Wednesday, October 2nd, 2019

Work Out of the Day

SKILL/SWOD

I. SWOD

1.
ISABEL
For Time:
30x PSn 135/95

Cap: 10 Min
Comp: 7/11/19

2.
OHS
Build to a heavy set of 10

METCON

II. AMRAP 9 Min:
15 WB 20/14
12 Alt. DB Sn 50/35
9 T2B

RX+

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

Conditioning
“Workaholic”
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
20 Alt DB Sn (50/35)
15 Thrusters (95/65)

 

Masters: rx fisrt part then…
3rds: 35lb DBs
15 Devil Press
15 Dbl DB Thruster

 

Skill Conditioning
3 Giant Sets:
100′ Single DB OH WL
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24/20)
Rest 2 Minutes Between Sets.

NEWS & UPDATES


CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Register today at https://games.crossfit.com/open

Wondering if “you’re good enough”? Come on guys…we’d never steer you wrong. The Open is THE PINNACLE of experiencing CrossFit. We hope that you see how we all (your coaches) see our “sport” as a dual benefit: fitness style + sport. This way, it accomplishes multiple goals: our healthcare plan (fitness), and our “hobby” -our sport. And for many it’s their “social”, their “distress management”….it’s more than just sweating. And being a part of the Open, if for the first time or continuing your habit of establishing a yearly baseline, is an annual event! It’s something we prepare for, look forward to and budget time for. You won’t understand it until you do it. So what are you waiting for? REGISTER! Best $21.40 you’ll spend (tax/fee = the add’l $1.40).

Rebel Leaderboard

Monday and Tuesday’s scores – sorry for delay on Monday.