CROSSFIT REBELLION

WOD 04-30-2009

Rest Day

Boot Camp WOD

Tabata

Squats

Push Ups

Sit Ups

WOD 04-29-2009

Shoulder Press 1-1-1-1-1-1-1 reps

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Boot Camp WOD

AMRAP 20 min.

100 Jump Rope

50 Jumping Jacks

20 Burpees

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It's Official, It is a boy

 

The 2030 Crossfit Games Champion (Mens Division) is on the way.  He will begin training in mid-Septemember 2009. 

WOD 04-28-2009

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

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BOOT CAMP WOD

4 rounds for time

50  mountain climbers

25 sit ups

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WOD Results

 

 

After a week off due to family obligations, Greg made his return to glory today.  He cut over 2.5 minutes off this WOD.  Great progress in only 7 weeks.  I think the sunglasses were his secret. 

WOD 04-27-2009

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

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Boot Camp WOD

4 Rounds for time:

Run 400 m

40 squats

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Compare to 3-9-09

REST DAY

Enjoy the great weather and spend some time relaxing. 

WOD 04-25-2009

Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Boot Camp WOD

make up a missed WOD

WOD 04-24-2009

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Boot Camp WOD

100Jump Rope

25 burpees

200 Jump Rope

50 squats

200 Jump Rope

50 Squats

100 Jump Rope

25 Burpees

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WOD 4-23-2009

Deadlift 1-1-1-1-1-1-1 reps

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Boot Camp WOD

5 rounds for time:

30 squats

15 psuh ups

Scale as needed

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