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SN WORK and 3RFT

Wednesday, July 17th 2019

Happy Birthday Emily F!

 

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WOD
SKILL/SWOD

1.
15′ to build to a heavy 3 Pos. SN
– @ pockets
– @ knees
– @ floor
(3 reps = 1 rd.)

METCON

2.
3RFT:
800 m run
21 x T2B
30 x DB SN 50/35

-25 min. cap-


RX+
SKILL/STRENGTH

Push Jerk Skill
Alt “OTM” x 8 (4 Rds):

Min 1 – 2 Pausing Jerk Drives + 1 Jerk Drive
Min 2 – :30s Barbell Overhead Hold


METCON

Barbell Cycling
All with a running clock:
:30s On, :30s Off – DL
:30s On, :30s Off – PJ
:45s On, :45s Off – DL
:45s On, :45s Off – PJ
1:00 On, 1:00 Off – DL
1:00 On, 1:00 Off – PJ
:45s On, :45s Off – DL
:45s On, :45s Off – PJ
:30s On, :30s Off – DL
:30s On – PJ

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 135-155-185-155-135
Female Pounds – 95-105-125-105-95
Masters Pounds– 65-70-90-70-65

Conditioning
“Double Header”
For Time:

50/35/25 Cal Bike
… Directly into:
100-80-60-40-20 –
Double-Unders
50-40-30-20-10 –
AbMat Sit-Ups
… Directly into:
50/35/25 Cal Bike

 

 


NEWS & UPDATES

THE NEW REBELS “STORE”

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This is a work in progress, but it’s functional! We are working with a new company called MDI to bring you “on demand” apparel and Rebels “stuff”. MDI will also supply some of our on-site products to come. All of our past logos aren’t yet uploaded including the Rhino and Unicorn, but they’re coming!  Check it out – it’s ready to rock and roll!

You can visit us online at http://store.crossfitrebels.com



UPCOMING CROSSFIT COMPETITIONS 

AUGUST 10, 2019
MERCILESS GAMES
Valor Fitness,  Seminole, FL
$150/team of 2
Divisions:  RX, Intermediate, Scaled
6 WODs in 60 minutes!
Register: boxtribetracker.com/3116/web
Code: NOMERCY50 for $50 off – expires soon!

AUGUST 30-31, 2019
TAMPA BAY GAMES
Tampa Convention Center, Tampa, FL
Individual and Co-Ed Teams of 4-$100/individual, $400/team
Divisions: Novice, Intermediate, Rx, Elite, Masters 35+, Masters 45+
Info: http://Tampabaygames.com
Register: http://boxtribetracker.com/3102/reg/


OCTOBER 19-20, 2019
CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:

RX Male
RX Female
RX Teams – 3 Person Same-Sex
Scaled Teams –3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male 
Beginner Female


OCTOBER 26, 2019
PHIL DOGANIERO 3RD ANNUAL HALF MARATHON, 5K, 1MILE
REGISTER: http://runsignup.com 

NOVEMBER 13
CLEARWATER BEACH BRAWL (3RD ANNUAL)
Clearwater Beach
$90 individual / $270.00 Same Sex Teams of 3
Info: http://clearwaterbeachbrawl.com
Register: https://www.breezescoring.com/CBB3

Divisions:

INDIVIDUALS:
Scaled
Rx
Elite

TEAMS:
Scaled
Intermediate
Masters
Rx

yesterday's results

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