FOR THE WEEK OF APRIL 19 2021

This week’s birthdays: Chris Baker (Monday April 19), Steve Lecroy (Thursday April 22), Oscar Medellin (Saturday April 24), Leah Torres (Sunday April 25)

Monday

Days of Thunder 

Teams of 2 (1:1) 

10 rounds (each) 

12/10 Calorie Row 

10 Alternating Jumping Split Lunges (5 each leg) 

8 Toes to Bar 

Tuesday

Back Squat 

– 5 sets x 10 reps @ 60% 1RM Back Squat 

* Complete a set every 2 minutes, on the 2 minutes for 10 minutes * 

 

Cole Trickle 

For Time: 

2 rounds 

15/12 Calorie Assault Bike or 20/15 Calorie Row 

10 Burpee Box Get Over (30/24)* 

5 Power Cleans (205/135) 

– @12:00 – 

For Time: 

30/24 Calorie Assault Bike or 40/30 Calorie Row 

20 Burpee Box Get Over (30/24) * 

10 Power Cleans (205/135) 

* Athletes can use hands for Burpee Box Get Overs * 

Wednesday

Rubbin is Racin’ 

For Time: 

12 Alternating Dumbbell Hang Clean And Jerks (50/35)

10-20-30-40-50-40-30-20-10 

Double Unders 

Optional Accessory

10 min rope climb practice

Thursday

Open Gym or…

Group Stretch

Bench Press 

– 5 sets x 10 reps @ 60% 1RM Bench Press 

* Complete a set every 3 minutes, on the 3 minutes for 15 minutes * 

Deadlift: 

– 5 sets x 10 reps @ 60% 1RM Deadlift 

* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *

Russ Wheeler

5 Wall Balls 

3 Rounds 

30 Air Squats 

30 Push-ups 

30 Wallballs (20/14) 

Friday

Eating Ice Cream

For Time: 

50 Power Snatch (75/55) 

400m Run 

50 Power Snatch (75/55)

Accessory

Accessory 

3 Rounds 

25 Abmat situps 

25 flutter kicks (each side) 

30-sec plank 

30-sec side plank (each side)

Saturday

We are closed this Saturday, April 24, for Sam and Ed’s Legends Seminar. We’re having our beach workout instead! We learned that a race is happening at our originally planned location, so we’re picking a new one and will update the blog here and make announcements in class all week with our new location.

Congratulations to all our amazing athletes who represented us so well at WODWars!

 

A huge congratulations to Daniella Klima, Mike Lisi, Coach Slice, Coach Terry, Whitney Walsh, Gloria Broady, Ashli Daley, Sam Farina, Jessica Plumb, Coach J-Bone, Jon Goodman, Dylan Pasco, and Charlie Pasco for competing and representing CrossFit Rebels so well this weekend!

Beach Workout This Saturday, April 24

We are closed this Saturday, April 24, for Sam and Ed’s Legends Seminar. We’re having our beach workout instead and it’s gonna be a great time! We learned that a race is happening at our originally planned location, so we’re picking a new one and will update the blog here and make announcements in class all week with our new location.