CROSSFIT REBELLION

WOD 05-22-2009

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

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Boot Camp WOD

21-15-9

Med ball cleans

push ups

Med ball thrusters

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WOD 05-21-2009

Four rounds for time of:
Run 400 meters
50 Squats

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Boot Camp WOD

4 rounds for time:

Max plank hold (push up position)

50 sit ups

FREE SESSION TODAY

Free Boot Camp Session in Noble Park Today at 3:40.  Make plans to attend and remember to bring a friend. 

WOD 05-20-2009

REST DAY    

BOOT CAMP WOD

3 rounds for time:

100 mountain climbers

25 kettle bell swings

15 push ups

50 jumping jacks

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Use your immagination

I usually place pictures of people suffering during the WOD on this site.  As I am sure you have noticed, the pictures have become less frequent.  This is not because so many of you threatened me with bodily harm and other unspeakable acts.  It is largely due to the fact that my camera has malfunctioned.  You can rest easy knowing that as soon as the camera is repaired, you will again be exploited on the site.  Thanks for your concern with regard to this matter. 

Kyle

WOD 05-19-2009

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

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Boot Camp WOD

For time:

25 push ups

25 sit ups

20 push ups

20 sit ups

15 push ups

15 sit ups

10 push ups

10 sit ups

5 push ups

5 sit ups

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WOD 05-18-2009

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Boot Camp WOD

6 rounds for time:

Run 200 m

10 burpees

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WOD 05-17-2009

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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Rest Day

Take a day to rest and recover. 

WOD 05-15-2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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Boot Camp WOD

3 rounds for time:

Run 800 m

50 sit ups

15 burpees