CROSSFIT REBELLION

WOD 05-31-2009

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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WOD 05-30-2009

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

WOD 05-29-2009

Thruster 1-1-1-1-1-1-1 reps

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WOD 05-28-2009

Rest Day

BOOT CAMP WOD

4 rounds for time:

Run 400 m

20 med ball thrusters

25 sit-ups

WOD 05-27-2009

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Complete 1 of each the 1st minute then 2 of each the second minute.  Continue until you can not complete the work in its minute.

Med Ball Cleans

Burpees

WOD 05-26-2009

Run 5 K

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Boot Camp WOD

For Time:

50 burpees

WOD 05-25-2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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WOD 05-24-2009

REST DAY

WOD 05-23-2009

"Michael"

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

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NEW LOCATION

CFR is proud to announce that we will be moving into Downtown Birmingham.  We will be taking space in the new climbing Gym, First Ave. Rocks located on 2417 1st ave. South.  We expect to start offering classes in Mid June. A pre-open meet and greet is in the works.  New information will be posted soon.