Week of February 7th – Crossfit Rebels

FOR THE WEEK OF FEBRUARY 7th

This week’s birthdays: Nicole Turk & Levi (Tuesday) & Coach Moana (Wednesday)!

Pictured above: Moana…always smiling…an inspiration to us all in more ways than one. We love you Moana!

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

SUNDAY

Rest and do something nice for someone today.

MONDAY

Get to the Box early (no earlier than H:45) for a group scored warm up that starts promptly at H:00!

1. 1 MILE RUN
Cap: 10 minutes

2. STAMINA SQUATS
OTM X 8 (4 Rounds)
Min 1: 5 Front squats
Min 2: 10 Back squats

60-62% 1RM Front squat
Our last week!

3. DEVIL IN DISGUISE
AMRAP 14:
10 Alt single arm devil press
10 Single DB box step ups 24/20
10 Toes to bar

DB: 50/35

TUESDAY

1. 5 MINUTE AMRAPS

Buy in: 35/25 calorie row
Max effort rounds:
15 Alt DB snatch
15 Burpee box jump over 24/20

5:00 Rest

Buy in: 35/25 cal row
ME rounds:
12 Alt DB Sn 50/35
12 BBJO

5:00 Rest

Buy in: 35/25 cal row
ME rounds:
9 Alt DB Sn
9 BBJO

2. Not For Time:
2 Strict handstand push up + 10 Pull Ups
4 SHSPU + 8 Pull Ups
6 SHSPU + 6 Pull Ups
8 SHSPU + 4 Pull Ups
10 SHSPU + 2 Pull Ups

Cap: 10 minutes

WEDNESDAY

1.15 MINUTES TO BUILD TO A HEAVY COMPLEX
1 Hang squat clean
1 Squat clean
1 Jerk (Push or split)

2. OPEN WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 Thrusters
3 Chest-to-bar pull-ups
6 Thrusters
6 Chest-to-bar pull-ups
9 Thrusters
9 Chest-to-bar pull-ups
12 Thrusters
12 Chest-to-bar pull-ups
15 Thrusters
15 Chest-to-bar pull-ups
18 Thrusters
18 Chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

BB=100/65

THURSDAY

OPEN GYM OR…

1. GROUP STRETCHING AT H:00

2. FLIGHT SIMULATOR
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Cap: 15 minutes

3. OPTIONAL RECOVERY WOD

30 minute row at recovery pace.

Every 2:00 (starting at 0:00);
10 Supinated grip ring rows
10 Push ups

FRIDAY

1. GROUP WARM UP AT H:00

2. STRICT* BEAR COMPLEX
5 Rounds for load
Complete 7 Unbroken Strict Sets of this Barbell complex:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
*Movements cannot be merged

SATURDAY

7:30 OPEN GYM OR TEAM/INDIVIDUAL WOD
8:30 BATTLE OF THE SEXES “DOORS OPEN”

NEWS AND UPDATES

LEGENDS AND CROSSFIT KIDS CLASSES

Please be aware that Legends and Kids classes occur throughout the day and space and equipment on the

west side of the gym is needed. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Legends classes: Monday, Wednesday, Friday 8, 9, 10 am
-Kids classes: Monday, Tuesday, Thursday 4, 5, 6 pm

BATTLE OF THE SEXES THIS SATURDAY 2/13

(Pictured above: Throwback of Battle of the Sexes)

Doors open at 8:30 am for shirt pick up. We start PROMPTLY at 9am!

If you didn’t get to sign up, there is still time!!!

THE OPEN IS COMING

Once a year ahead of the CrossFit Games, CrossFit hosts an online qualifier that is accessible to ANYONE AND EVERYONE! It’s a $20 investment for 3 weeks of local competition to see where your fitness levels compared to last year, to others in the box, and to others across the world in your age bracket and gender.

Rebels provides Open judging for athletes Friday nights and Saturday mornings. It’s a fun time to be around as everyone competes. The energy is electric and the sense of community is strong.

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