The Upset and Paw Patrol

Friday, February 14, 2020

Happy Birthday Tim A!

Work Out of the Day

SKILL/SWOD

1.
The Upset” Version 2.0 (Front Squat)
Set 1:
Increase by 3 reps
Increase by 20/10 pounds each three reps until unable
Set 2:
Decrease by 20/10 pounds
AMRAP @ each load starting where set 1 left off

METCON

2.
“Paw Patrol”
15′ AMRAP
60 DU
20 T2B
10 HSqSn (135/95)

RX+

Box FS (On the 0:00…)
On the Minute x 7: 
2 Box Front Squats
Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat

FS Complex (On the 9:00…)
On the 2:00 x 5 Sets:
1 “1&1/4”FS+ 1 FS
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat

“Man on Fire”
For Time: 
5 Rounds of “Nate”, 100/75 DU,
4 Rounds of “Nate”, 100/75 DU,
3 Rounds of “Nate”, 100/75 DU,
2 Rounds of “Nate”, 100/75 DU,
1 Round of “Nate”

Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
21 GHD Sit-ups
Rest 2 Minutes Between Sets

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