OUR FIRST AT-HOME WOD!!

Wednesday, March 18th, 2020

Work Out of the Day

 

REMINDER:
CROSSFIT REBELS IS CLOSED FOR WORKING OUT DUE TO COVID19.

YOU MAY COME IN TODAY TO SIGN OUT ONE PIECE OF EQUIPMENT FOR WODS AT HOME.

HOME GYM
METCON
(AKA you have an at-home gym)

  1. For Time:
    15 PSn 95/65
    15 Thr 95/65
    15 Lat Burpee over Bar
    200m Run
    10 PSn 95/65
    10 Thr 95/65
    10 Lat Burpee over Bar
    400m Run
    5 PSn 95/65
    5 Thr 95/65
    5 Lat Burpee over Bar
    800m Run
  2. Murph Conditioning
    Min 1: 1 Pushup
    Min 2: 2 Squats
    Min 3: 2 Push ups
    Min 4: 4 Squats
    *Continue adding +1 pushup each odd minute, and +2 squats each even minute.

REBEL EQUIPMENT
METCON
(You rented a DB/KB/SandBag from Rebels)

  1. For Time:
    30 Alt DB PSN
    30 Single DB thruster
    15 Burpee over DB
    200m Run
    20 Alt DB PSN
    20 Single DB thruster
    10 Burpee over DB
    400m Run
    10 Alt DB PSN
    10 Single DB thruster
    5 Burpee over DB
    800m Run
  2. Murph Conditioning
    Min 1: 1 Pushup
    Min 2: 2 Squats
    Min 3: 2 Push ups
    Min 4: 4 Squats
    *Continue adding +1 pushup each odd minute, and +2 squats each even minute.

NO EQUIPMENT
METCON
(You do not have any gym equipment at home)

  1. For Time:
    45 Jump overs (find something tall to jump over)
    45 Squat jumps
    15 Burpees
    200m Run
    30 Jump overs
    30 Squat jumps
    10 Burpees
    400m Run
    15 Jump overs
    15 Squat jumps
    5 Burpees
    800m Run
  2. Murph Conditioning
    Min 1: 1 Pushup
    Min 2: 2 Squats
    Min 3: 2 Push ups
    Min 4: 4 Squats
    *Continue adding +1 pushup each odd minute, and +2 squats each even minute.

NEWS & UPDATES

 

Hey Rebels!! Effective Wednesday, Mar 18th, Rebels will close due to the Coronavirus.

We hate that it’s come to this.
We have programming plans to get you guys set up at home to train along the same programming template. Check the blog, Instagram and facebook daily for the wod and alternates. Text us on the box phone if you have any question.
We pray this virus crisis ends quickly and we can all get back to some sense of normalcy. Take this opportunity to train with your family!!

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