Oct 5 2014 “Bring a friend WOD”
Hey Rebels, Today is your opportunity to bring a friend to the gym and help them complete a fun and challenging WOD. Please arrive 15 – 20 minutes early and help calm some nerves with mobility and socializing. Your guest is welcome to stay after the WOD for our Corn Hole games and potluck. Teams of 2, Alternating movements, One person working at a time. 5 minute AMRAP 2 lengths bear crawl each 20 walking lunges each 2 minute Rest 5 minute AMRAP 10 KB Dead lifts each 10 slam balls each 2 minute Rest 5 minute AMRAP 10 Russian twist each 10 wall balls each Have some fun today!! And welcome new friends to the Rebel extended family.
Oct 4 2014
Fitness Teams of 3, 5 rounds for time 750 m row 150 SU 45 Med ball cleans 30 step ups Performance and Sport Teams of 3, 5 rounds for time 750 m row 60 DU 45 power cleans 95/65 30 box jumps 24/20
Oct 3 2014
Fitness Team Cindy 20 minute AMRAP 5 pull ups 10 push ups 15 air squats Work as a team to complete the work, alternating reps, sets or movements Performance Cindy 20 minute AMRAP 5 pull ups 10 push ups 15 air squats Sport Mary 20 minute AMRAP 5 HSPU 10 pistols 15 pull ups
Oct 2 2014
Fitness and Performance 4 sets: DB reverse fly’s x 12 Rest 60 seconds Horizontal ring rows x 10 – 15 Rest 60 seconds 30 seconds skipping rope practice Teams of 2, both working at the same time 8 minute AMRAP 30 DU or 100 SU 50 foot Dbl KB farmer carry 20 cal ski erg 50 foot Dbl KB farmer carry 20 cal airdyne 50 foot Dbl KB farmer carry 20 cal row 50 foot Dbl KB farmer carry and so on… Sport Snatch 1-1-1-1-1-1-1 For time: 10-8-6-4-2 Burpees over bar 5-4-3-2-1 Snatch @65% of today’s max Inspired by Dan & Josh bro session on CrossFit®.com