March 4 2013
Level 2 Skill/Strength: 15 minutes practice the Overhead Squats(sets of 3, perfect form) Conditioning: 5 rounds for time 20 Wall ball 20#/14# (10-9 target) 20 Box jumps 24″/20″ 50 Double under’s Level 1 Conditioning 4 rounds for time 20 wall balls 20#/14# (9-8 target) 20 walking lunges with ball 100 single revolutions (5 DU per set of 100 singles) Fundamentals Conditioning 3 rounds for times 20 wall balls 14#/10# 20 walking lunges 100 single revolutions Rest 60 seconds between rounds
Why the class levels?
At Rebel – Howe Sound CrossFit we take your health and wellness seriously. We believe that fitness requires a long term development plan. We understand that individuals develop at various rates and require an individual approach to fitness. Our 3 levels of programming are uniquely designed to prepare you for success, week after week, month after month, year after year. Our unique programming levels are as follows: Fitness (Level 1): This program is focused on learning, practicing and perfecting technique. The focus is maintaining strict movement patterns, developing strength and coordination safely and effectively. Increasing mobility and stability are a priority before adding in intensity. The Fitness level will teach you how to move correctly with full range of motion. You will gradually add in the appropriate strength and skills pieces while you adapt, with the guidance and direction of your trainer. This level is important to create a solid foundation while…
Jan 15 2014
Fitness 1 mile row 25 push ups 50 Ring rows 75 air squats 1 mile row Performance 1 mile row 25 pushups 50 pullups 75 air squats 1 mile row Sport Insert weightlifting here
Jan 14 2014
Fitness 10 – 15 minutes working on Level 1 Requirements For time 100 KB swings 20 Burpees 30 Walking lunges 150 single unders Performance 10 – 15 minutes working on Level 2 Requirements For time 100 KB swings 24/16 20 HSPU 30 Burpees 50 DU Sport 10 minutes working/developing HS walking and Pistols For time 10-1 HSPU 1-10 Box jumps (step down) 24/20