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)
THIS WEEK-AT-A-GLANCE
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!
NEWS AND UPDATES
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.