Sunday Rest Day

Sunday, November 7, 2020

Pictured above: Just say no to butt rash. Rest Day (aka Emily) working those abs during a recent Saturday WOD.

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

MONDAY

1. STRICT GYMNASTICS
3 Rounds:
AMRAP 2 MIN
Machine Calories (Row=20/15, Bike=15/12)
ME b in time remaining
directly into…
AMRAP 2 MIN
50x DU
ME strict pull ups in time remaining

2. RUSH HOUR
On the 4:00 x 5 Rounds
Machine calories (Row=20/14, Bike=15/10*, or 200m weighted run)
10x Bar-facing burpees
5 PSn 135/95

Score= slowest round

TUESDAY

1. JUMPSUIT
For time:
30-20-10
DL 185/135
BJO 24/20
Directly into…
10-20-30
KB Swing 70/53
Machine cals (Bike cals= 22-15-18 Row cals=30-20-10, or Run 300-250-200m)

20 Minute cap

2. BACK SQUAT
10-8-6-4-2
10x @ 67% of 1RM BS
8x @ 74%
6x @ 80%
4x @ 85%
2x @ 90%

WEDNESDAY

Today, we honor Navy SEAL Chad Wilkinson in this Hero WOD
“CHAD”
1000 Box step ups (20/16) wearing weighted pack or empty BB (45/35).

Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years.

Chad is survived by his wife, Sara. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Chad doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1,000 step-ups at a time.

CrossFit Games Director Dave Castro along with Jimi Letchford, James Hobart, and Adrian Bozman completed this workout on December 14, 2018 to pay tribute to Castro’s friend and fellow SEAL. After Castro posted the workout to social media to raise awareness of Veteran suicide, the work-out quickly became popular and well-known to the entire CrossFit community.

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

1. GYMNASTICS STAMINA
3-5 Rounds:
250m row
25’ Handstand walk
5 BMU
25’ Handstand walk

2. THE FRAY
For time:
800m run
30 C2B Pull ups
30 OHS 115/85
400m Run
15 C2B Pull ups
15 OHS
20 Minute cap

FRIDAY

UNDER THE SEA PART A
For time: 30’ cap
2000M row, or 100/75 cal Bike or 1 mile run
150 DU
100 BFB

UNDER THE SEA PART B
In time remaining in 30’ cap, build to a 1RM Hang Squat Clean
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5+: build to a 1RM

OPTIONAL CASHOUT
Choose one:
HS Walking or BMU practice

SATURDAY

8:00 am Open Gym
9:00 Coach Andy’s Team/Individual WOD
*Clearwater Beach Brawl is happening today!!! Support your Rebel Athletes. For WODs, and location click here.

NEWS AND UPDATES

OUR SCHEDULE HAS GONE PAPERLESS

Starting Monday, scheduling is super easy through our Push Press Members app! Here you can reserve classes up to two weeks in advance and where you’ll check in too! Checking in just means you came to class and if we see you didn’t, you’ll get our lovingly harassing text messages telling you to come in and train!

We have an ipad at the front desk you can use to check in too!


THE NEXT BRING A FRIEND WOD IS NOVEMBER 21!