CROSSFIT REBELLION

WOD 5-31-2011

2 Rounds
Run 800 M
50 squats
40 Pull Ups

Also: Deadlift 10-10-10-10 @65% 1RM.

Day 22 Paleo Challenge- I hope everyone made it through the Holiday weekend.

Closed Today

Remember to thank a Soldier today for their service. Also, remember those who gave it all so you can be free. Be proud of the fact that you are an American.

WOD 05-27-2011

 Clean and Jerk 1-1-1-1-1

Also: Run 200M X 8 Rest 2 min between each attempt

 

Sri deadlifting 435#.  He weighs about 160#.  We also have a vidoe of Lauren pulling 220#.  I missed getting Nicole's 235# pull.  Great lifts all around. 

 

 

 

Wednesday Results

 

WOD 05-26-2011

For Time:
Run 1 Mile
10-9-8-7-6-5-4-3-2-1 of the following
Squat
Push Up
Kettle Bell Swings 53/35#
Run 800 M

Also:
Shoulder Press 10-10-10-10@ 65% 1RM

No weak push ups. Chest to floor every rep no exceptions.

WOD 05-25-2011

With a continuously running clock complete 2 min. of each.  Count total reps completed, not total for each movement.

SDHP 75/55#

Wall Ball 20/14#

Push Press 75/55#

Pull Ups

Box Jumps 24/20

Skill Work: Row 500 M

 

Results

 

A few announcements !!

1.  We are going to be open Saturday.  We will observe normal Saturday hours.

2.  We will be closed on Monday in observance of the Holiday.

3. Health Equations Electrolytes are now available at CFR.  We are fortunate to have access to this great product.  This "paleo" mineral solution is a great way to maintain adequate hydration at the cellular level.  The formula we have is specially designed for athletes.  I have been using the product for years and can speak for its quality.  We had a lot of people use these last year with great results.  Let me know if you are interested.  It is a great way to beat the heat and rehydrate without consuming all of the garbage they use in most commercial "sports drinks"

WOD 05-24-2012

3 Rounds for time:
Run 400 M with med ball 20/14#
21 Overhead Squats 75/55#
21 Burpees with lateral jump over bar

Skill: 30 GHD Sit Ups and Back Extensions

Results