Sunday, January 5th, 2020
Happy Birthday Sammy SOSA!!!!
Work Out of the Day
THIS WEEK AT A GLANCE
MONDAY
Tempo FS
5 x 1
Tempo: 5-0-x-1
FS
3 x 10 @65%
“COMPLEX 1”
For Time:
21-18-15-12-9-6-3
DL
HPC
FS
PJ 95/65
Comp: 12/2/16
Cap: 20min
TUESDAY
Gymnastics Conditioning
10 Minute Ascending Ladder:
1-2-3-4-5…etc.
–Strict HSPU
–Strict C2B Pullup
–Wall Walk
–Bar Muscle Ups
“ANNIE”
For Time”
50-40-30-20-10
DU
Situps (Feet Secured)
Comp: 11/21/18
Cap: 15min
Midline (3rds)
6x TGU (3 each side)
1:30 D-Ball Hold
:30 HS Hold
WEDNESDAY
12Min EMOM:
ODD: 7x DL 275/185
EVEN: 7 x BJ 30/24
“Water Weight”
3 Rounds For Time:
25x OHS 75/55
15x C2B Pullup
300m Run
15x Burpee Box Jump 24/20
Cap: 25Min
THURSDAY
OPEN GYM OR…
PR 5×5
Rest 2-3 Mins between
“Fortitude”
30Min EMOM
ODD: 15/12 Cal Row
EVEN: 15 Burpee
FRIDAY
Clean Technique
7 sets: (Climbing)
3-Position Power Clean
–Pockets (“Hi-hang”)
–Knee (“Hang”)
–Floor
Pausing in the catch position for each clean.
“Weekend At Bernie’s”
For Time:
150x Pushups
*Every time you break, run 100m
Comp 6/17/17
Cap: 20min
NEWS & UPDATES
Every year we pit the women of Rebels against the men of Rebels in a day-long event. We WOD, play CrossFit Jeopardy, sometimes (this year!) scavenger hunt, hit up a few drinking games and other stupid games, smash a pinata, eat, drink (again) and by the end of the day, in true competition style, we crown the fittest and crafiest “gender” in the box.
Sign up is left of the scoreboard at the box. $25.00 will cover your shirt and food – which we’ll provide. BYOB and chairs/coolers. We’ll assign captains and have more details added here soon. Just save the date: Saturday, February 15th! Plan to spend the day!
MEMBERSHIP DUES!
Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month! Please don’t make us chase you or there will be a burpee penalty! 😉