Sept 23 2014
Fitness and Performance 5 sets OHS x 3-5 3 sets: 30 seconds Rowing 30 seconds Rest 30 seconds Deep squat hold 30 seconds Rest 30 seconds DU 30 seconds Rest 30 seconds Plank 30 seconds Rest Sport 15 minutes: Work up to 1 RM OHS CrossFit Team Series event 7 For time: 21-15-9 OHS 115/75 T2B
Bring a friend day at the gym
Have some friends curious about CrossFit and the Rebel gym? This is your opportunity to include friends in a fun, challenging, team workout. The WOD will be structured on our Fitness Level programming. Meaning that everyone can participate regardless of their fitness experience. The only pre requisite is to have an open mind, be ready to have fun and sweat. The class will be capped at 10 people so be sure to sign up at the gym. Date: Sunday, October 5th Time: 10 am – 11 am Format: Team WOD, you and your guest will work together to complete reps and sets.
Sept 22 2014
Fitness and Performance Bench press 5-5-5-5-5 Teams of 2, 150 wall balls 100 Russian KB swings 75 push ups Sport CrossFit Team series event 8 Team of 4 10 minutes: Establish 2 RM Bench press CrossFit Team Series event 5 For time: 150 wall balls 100 Power cleans 155/105 50 MU
Sept 20 2014
All levels 3 rounds for reps Teams of 2, alternating reps as needed Together work through the 5 stations completing as many reps as possible 60 seconds Wall balls 60 seconds Rest 60 seconds Russian twists 60 seconds Rest 60 seconds Box jumps or step ups 60 seconds Rest 60 seconds DU or SU 60 seconds Rest 60 Burpees 60 seconds Rest