JACKIE THEN GIANT SETS

Wednesday, February 26th, 2020

Happy Birthday Billy!

Work Out of the Day

METCON

1.
Jackie” Check out the video!!!
For Time:
1000m Row
50 Thruster 45/35
30 Pullup

Cap: 15Min
Heats will start every 5-6 mins

SKILL/SWOD

2.
Midline
5 Giant Sets:
20 KBS (As heavy as poss.)
100m Front Rack KB Carry (Right arm)
100m Front Rack KB Carry (Left arm)
50m Overhead KB Carry (Right arm)
50m Overhead KB Carry (Left arm)
20 Barbell Situps

RX+

Beast Builder
On the Minute x 7:
Thrusters
Minute 1: 135/95
Minute 2: 155/105
Minute 3: 175/115
Minute 4: 175/115
Minute 5: 175/115
Minute 6: 155/105
Minute 7: 135/95

Conditioning
“Long Haul”
2 Rounds For Time:
20 Push Presses (155/105)
30 Single Dumbbell Box Step-ups 70/50, 24/20”
40 Burpees to Target (12″ Reach)
50/35 Calorie Row


Midline
3 Rounds:
30 Sec KB Russian Twist
Rest 15 Seconds
30 Secs Wt’d Superman Hold
Rest 15 Seconds
30 Secs Med Ball Climbs
Rest 1 Minute

 

Swim/Run Conditioning
2 Rounds:
15 Minute Swim or Run
10 Mins Rest Between Rounds

NEWS & UPDATES

UPCOMING
CROSSFIT COMPETITIONS
 

SATURDAY, FEBRUARY 29TH, 2020
BRANDON BRAWL – 4 WODS IN 60 MINUTES
Location: @ CrossFit Sabal Park, 1615 Allison Woods Ln, Tampa, FL 33619
$150.00 Same Sex Teams of 2
Registration: www.boxtribetracker.com/3278/reg
Facebook page: Brandon Brawl

FRIDAY NIGHT/SATURDAY, MARCH 13 & 14, 2020
AGE GROUP ONLINE QUALIFIER WODS HOSTED AS A MOCK REBELS OPEN
@ CROSSFIT REBELS! In house only.
$40.00
Rebel athletes can register to perform the Age Group Online Qualfier WODs with Janice, Bryce and Sam as we end the pre-CrossFit Games Season with another opportunity to ramp up your skills and competition experience.

On Thursday night, March 12th, we’ll know what the WODs are. We’ll choose three of the four WODs and will do one Friday night and two on Saturday. You won’t know what the workout are until the day prior. You’ll have two choices: RX or Scaled.  We will use the Open Scaling to scale the Qualifier WODs.  This will be almost exactly like the Open except you’re getting two WODs on Saturday. Timelines and heats will be determined AT THE LAST MINUTE based on the WOD timelines. We can fill the first heat but not the subsequent heats until we know how the long the WODs are.

Use this as an opportunity to keep your eye on the ball, your focus on building capacity and also honing in on the things you need to work on. Sign up on the whiteboard at the box.

SATURDAY, APRIL 11TH, 2020
WOD WARS V
Location: Dunedin, FL
$300.00 Same Sex Teams of 3
(Kids Options available in Teams of 2!)
Registration: http://wodwarsfl.com , http://boxtribetracker.com/3275/reg
Facebook page: WOD WARS V

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