April 06 2015
WOD NOTES: “Angie” is one of the original CrossFit girl WOD’s. This workout is a test of muscular endurance. Performing the same movement for 100 reps can also be taxing on the mind. Keep the sets smaller = 5 sets of 10 is much easier to digest than a large set of 50. Good luck with this one and if this is a repeat for you – have at er’!! Fitness Stop watch “Angie” 5 minute AMRAP on each piece = 20 minute total time, if you complete any movement before 5 minutes move on to the next movement If you complete the squats before the time cap return to the pull ups and finish things off. Pull ups Push ups Sit ups Air Squats Performance “Angie” 100 pull ups 100 push ups 100 sit ups 100 air squats Sport HBBS 3 x 10 @65% Hang Snatch 5 x 3…
April 04 2015
WOD NOTES: Team training is an important part of our community. We are a strong, positive group of Rebels and team training is a fun way to bring out the best in all of us. 30 minute relay Teams of 2, alternating work, one person working at a time 400 m run 30 Wall balls 25 KB swings Example: Athlete 1 runs 400, athlete 2 performs 30 wall balls when athlete 1 returns, athlete 1 performs 25 KB swings, athlete 2 runs 400 continue this pattern for 30 minutes
April 03 2015
WOD NOTES: Some straight up simple CrossFit today….that is all. Go hard and have fun 🙂 Fitness Strict Press 5-4-3-2-1-1-1 10 minute AMRAP 5 Push ups 10 Ring rows 15 Air squats Performance and Sport Strict Press 5-4-3-2-1-1-1 “Lil’ Mary” 10 minute AMRAP 5 HSPU 10 Pistols 15 Pull ups
April 02 2015
WOD NOTES: Today is the day to put all your hard work to the test. This is a great opportunity to evaluate where you are and where you want to go? The answers will be different for everyone and be clear on what you want to accomplish with this test and where you want to go in the future. Talk to your trainers today and let them know your goal! They will be happy to help you achieve said goal. That’s their job! Right? Is hitting a huge Dead lift really going to make your life better? Maybe? Maybe not? But be damn sure that performing this movement with perfect spine position is going to make your back strong, healthy and ready for anything. Train today to create a better tomorrow. All levels “TESTING DAY” 30 minutes to establish 1 RM Deadlift Any loss of posture will equal a missed…