Lead Food and HS Walks

Tuesday, December 15, 2020

Pictured above: Some of the Rebel Fam at the recent Winter WODerland kids competition at Four Leaft CrossFit.

WORKOUT OF THE DAY

1. LEAD FOOT
AMRAP 4:00
27 cal row or 20 cal bike
27 Burpees
27 C2B 
Rest 4:00
AMRAP 4:00
21 cal row or 15 cal bike
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:00
15 Cal row or 10 cal bike
15 Burpees
15 Pull ups

2. HS WALK PRACTICE
Option 1: HS WALK SPEED PRACTICE
5 Rounds: (2:00 active work)
12/9 Cal bike (1:00)
50’ HS Walk (1:00)
Rest 2:00
This option is best for athletes proficient in HSW able to walk 10-15’ UB consistently

Option 2: HS WALK PRACTICE
5 Rounds:
9/6 Cal bike (<=1:00)
1:00 HS Walk practice
Rest 2:00
This option is best for athletes who are working on walks with less than 10-15′

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit. It’s like your WOD Book or Workout Journal, only smarter!

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.

CrossFit is our SPORT. We measure progress from month to month, year to year, workout to workout. Humans, in general, need to progress in life, and your training is no different.

You can use BTWB THROUGH BTWB and enter your own WODs and reps and scores.  Or, y0u can subscribe to BTWB THROUGH REBELS, for $7.00/month, and well do all the hard work for you. All you have to do is enter your score and whether you Rx’d or scaled it.

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.

Inquire with a head coach for details.

Rebel Leaderboard