CROSSFIT REBELLION

WOD 08-01-2009

"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.

Post time for each of five rounds to comments.

or

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments

If you are not happy with either of these choices, you can always do your own thing. After all, it is Open Gym Saturday

Results from Nicole

Tough WOD today.  It was extremely hot and humid.  Great effort on all accounts. 

 

Don't forget to come by the gym tomorrow night for the get together. 

WOD 07-31-2009

"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

WOD 07-30-2009

Skills Day/Rest Day

Make up a missed WOD or Run 5K

Today will be an open gym format.  Work on skills or a WOD of your choosing. 

Socail Event/Josh's Birthday Challenge update!

Prepare for food fun and frolic at the CFR gathering this Saturday at 6:00 pm.  (I heard that Putman is going to jump 28 cars on a flaming old-school BMX bike, as well as some other crazy stuff.)  Come by the Gym and BYOC (bring your own chair) as we watch Josh bring his birthday challenge to a close.  This event is open to the public, so come by and meet the people of CFR.  It is also a great opportunity for members to hang out and get to know those with which you suffer on a daily basis.  It is also rumored that Alima's made-from-scratch brownies might be making an appearance.  If you are on the zone, you might want to prepare to cheat extravagantly.  Food and beverages will be provided but don't be afraid to bring something to add to the mix.  I hope to see you all this Saturday night. 

Results from the C&J WOD

The perfect WOD to end a viscous 3 day cycle.  My legs were thrashed before I started and it only got worse along the way.  Another successful day at CFR, a lot of pain, suffering and good times. 

 

  

WOD 07-29-2009

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

You should have already made plans to attend the 1st ever CFR social gathering.  This event is the first time we will get together for socializing rather than working out.  Clearly, this is history in the making.  Most likely at some point in the future you will say, "I remember when I went to the inaugural CFR gathering".  Don't miss the chance to say that to your Grand Children, be there. 

Cindy is a cruel woman!

Even though Cindy put up a tough fight we had several PR's today.  Great work everybody. 

 

WOD 07-28-2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments

Boot Camp WOD

5 rounds

25 tuck jumps

25 push ups

WOD Results

 

 

Good work on a strange WOD.  Kevin and Josh are ready to graduate to the GHD.