CROSSFIT REBELLION

WOD 06-30-2009

"CrossFit Total"

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

Post total to comments

WOD 06-29-2009

REST DAY

Get ready for the new location!  Classes start Wednesday!!!!

BOOT CAMP WOD

As many rounds as possible in 15 minutes

10 push ups

20 sit ups

30 squats

Post rounds to comments

WOD 06-28-2009

Saturday 090627

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Classes start Wednesday, Sign up online now!!!

NO BOOT CAMP MONDAY!!

WOD 06-27-2009

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

**Classes at the new location start Wednesday**

**Charter memberships still available**

WOD 06-26-2009

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

As many Rounds as possible in 20 minutes of:

Run 400

40 squats

20 push ups

post round complete to comments

Almost Ready!

Our first class will be Wednesday July 1st.  Register online today, Charter memberships still available. Here are some pictures of the new facility and equipment. 

 

note the awesome sign in the foreground (thanks Alima)

 

Bumpers and Bars

 

Kettle bells

 

Dynamx Balls

 

Plyo boxes (the GHD is on the way)

As you can see we are almost ready to open the first class is July 1.  I am going to the facility to hang the rings in about 15 min.  Come out and see what we are all about next Wednesday. 

WOD 06-25-2009

REST DAY.

Boot Camp WOD

For Time:

Run 3k (1.8) miles

WOD 06-24-2009

Front squat 3-3-3-3-3 reps

Post loads to comments

CLASSES START JULY 1st

Online Registration is now available.  Sign up now for charter member discounts.  Classes will begin July 1st. 

WOD 06-23-2009

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time to comments:

BOOT CAMP WOD

For Time:

25 burpees

50 sit ups

15 burpees

30 sit ups

5 burpees

10 sit ups