CROSSFIT REBELLION

WOD 11-01-2011

For Time:

Run 1 Mile

4 Rounds

15 Kettle Bell Swings 53/35#

10 Toes to Bar ( Subs15 K2E, 30 hanging leg raise, 40 sit ups)

5 HSPU (Subs 15 box push ups, 20 reg push ups)

Also, DL 6-6-6-6 @80%

Big thanks to all who came out and made WOD or Treat great.  We had a lot of fun and saw some great times on Grace.  Congratulations to Wade from CFB for putting up the fastest time. 

Also, congratulations to Chong Li, (Jason Wallace #1) for winning the Ignite fitness Barbells4Boobs event on Saturday morning.  Way to represent CFR.

CFR athletes have been coming on strong as of late.  Allison Cronin destroyed a far more experienced crossfitter from Memphis 2 weeks ago in a WOD challenge.  Chong Li took first at the Ignite fitness event. Brain finishedthe Marine Corps Marathon on Sunday.  The CFR kickball team is on a big winning streak.  Keep up the good work.  Continue to train hard and reap the rewards. 

Results

WOD 10-31-2011

AMRAP 9 Min.

7 SDHP 95/65#

15 Squats

*Cash Out* 20 Power Snatches same weight that you used in the WOD.

Post Rounds and Total time.

Skill:2 Prowler Pushes to B&A and Back 90/45#

 

Closed This Morning

Don't forget that we are closed this morning. See you at WOD OR TREAT tonight.

WOD 10-28-2011

Shoulder Press 6-6-6-6 @ 80%1RM. Front or Back Squat 8-8-8-8 @70%1RM.
Speed work, Run 200m x8 Rest 90 seconds between runs.

WOD OR TREAT TOMORROW NIGHT @5:00. First heats start at 5:30. Bring food to share, beverages for yourself and don't forget your costume.

CFR WILL BE CLOSED TOMORROW MORNING. NO OPEN GYM IN THE MORNING.

WOD 10-27-2011

AMRAP 15 Min.

Run 400M

5 Deadlifts 275/185#

Skill: 100 Double unders

WOD or Treat is in 2 days.  Do you have your costume ready?

We will be closed Saturday Morning due to WOD or Treat preparations. See you at the Party.

 

RESULTS

WOD 10-26-2011

For Time:

21-15-9

Overhead Squat 95/65#

Burpee Box Jumps

Skill: Farmers Walk 3 (to B&A and Back) Men 70 or 53# Women 44 or 35#. 

We will be closed Saturday morning. No Open Gym this week. 

WOD or Treat this Saturday at 5:00 pm.  First heat starts at 5:30.  You need a costume, food itme to share and beverage of your choice.  Pirzes for best costume and fastest WOD time amongst registered B4B particicpants.  We will be providing Pizza for everyone.  Make sure you RSVP so we know how much to order. 

New Toys at CFR: We added 2 new sleds to the CFR gym gear.  Be sure to check them out.  You will be getting to know them on a personal level in the near future. 

               

RESULTS

WOD 10-25-2011

For Time:

3 Rounds

Run 400M

25 Power Snatches 75/55#

Skill: 3 Wall Walk or Rope Climb your choice

We will not be open this Saturday morning for open gym.  We will be preparing for the party later that night. 

WOD or Treat this Saturday at 5:00.  First heats will start at 5:30.  Wear a costume, bring some food to share and the beverage of your choice (no liquor).  This event will be non paleo, we will provide pizza for those who attend.  If you have not RSVP'd please do so.  We look forward to sharing a great night with everyone. 

We have a new supply of paleo bars and granola at CFR.  Be sure to stock up before they sell out.