1. Beginner Crossfit Wod
2. Blackjack Crossfit Wod Trainer

3 Rounds
10 alternating weighted lunges*
10 contralateral single leg deadlift (each side)
*The lunges should be long, mark a spot on the ground for your stance so as you fatigue your lunge stance does not shorten.

“Black Jack”
For Time (25 AMRAP)
20 Push ups + 1 sit up
19 Push ups + 2 sit ups
18 Push ups + 3 sit ups
Continue until…
1 Push up + 20 sit ups

Great bodyweight workout, you don't need any equipment for this one (not even skipping rope:) ) Perfect workout for when you traveling or don't have access. Home › wod › Blackjack. Posted on July 24, 2019 by admin. CrossFit Chain Reaction – CrossFit. Warm-up Warm Up A3 (No Measure) Run /Row 200m 10 RIng.

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

This is new! We’re now in the swing with the Kids Program! Check it out HERE (link)

CROSSFIT REBELS’ LEGENDS WOD

Our Legends Program has a video whiteboard discussion. It posts on their FB page on Monday, Wednesday and Friday but you can check it out HERE (link)

“Blackjack” is all about muscular fatigue and overload. The athlete should feel severely taxed in the upper body and core. The challenge: Find the balance between achieving a great score and burning out before the work. The kettlebell is an extremely versatile tool, and especially handy for your home WODs. Exercises you can do include kettlebell swings, turkish get-ups, goblet squats, thrusters, kettlebell snatches and any exercise involving a pressing motion.

#REBELSTRONG

We painted the blue wall where we store the dumbbells before we closed. We’ve started adding graphics to this wall and let me tell you, it gives me the chills (Coach Tiff here!) If anything, with the “Stay at Home” order, this graphic couldn’t be more true. We are ALL Rebel Strong. Strong physically yes. Strong mentally yes. And even more so strong as a community! #remoterebels #rebelstrong #rebelsAF

REOPENING UPDATE

As of April 22, 2020, we do not have an official reopening date; however, this week we anticipate receiving guidance from the government on when we can reopen and guidelines to do so. At this time, we anticipate reopening between May 15 and June 1.

The reopening will most likely have to be restricted and/or limited by social distancing and include increased cleaning procedures and maximum number of athletes (including Legends and Kids) permitted in the box at one time. As a result, we have measured stations throughout the gym so that athletes may train 10-12 feet apart without sharing equipment and without encroaching in each other’s space.

In order to prepare and plan logistics for reopening, we are in the process of reaching out to all active Rebel athletes to determine the following:

1. Are you ready to return when we open? Some athletes may choose to continue to self-isolate even after the State of Florida and Rebels reopens.
2. Is your schedule set or are you flexible with your training times? What days of the week do you plan on training and what times? Does it depend on children, spouse, work schedule, etc.?

With this information, we will create a tentative schedule and class map of which athletes are training at what time and what specific station within the box. We need to know, especially those with kids in the CFK program, who is coming and when. Unfortunately, we will not be able to have athletes drop in outside of scheduled times. Now, more than ever, our “schedule book” is required.

We are still working on a lot of details such as Thursday and Saturday programming. Thursdays will most likely be programmed strength or grunt work instead of open gym. Saturdays will be structured different (TBD) and yoga most likely will stay virtual via zoom. Sunday Hero WODS will start back up a few months down the road.

Be sure to add “tess@crossfitrebels.com” to your email contact list, as we will most likely be sending blast emails to you on reopening. While you are there, please check your junk/spam folder because we have sent a few blast emails in the last few weeks.

This is new and uncharted territory for us. We have never done this before, and we will not be perfect. We are putting a lot of thought and effort into planning to reopen with renovations, cleaning, and logistics. We are doing everything we can to accommodate you and follow COVID guidelines.

If you are part of the Rebel Family and you are not ready to return to a group environment (i.e., you’re caring for loved ones at home) when we reopen and you want us to provide programming for you continue training at home, please reach out to us as we will do our best to keep you training.

SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY

• The meeting is now password protected. To obtain the password, email us or you can text the box phone or if you have a coaches phone number, they all have the password.
• The link to join the meeting has not changed. https://zoom.us/j/5535719291
• Tiffany has enabled a “waiting room” in Zoom. This means, she will allow people into the meeting. So if someone signs in using a name we don’t know, they won’t be allowed in. So be sure to put your name in during the prompts as you sign into zoom. So for example, if “galaxy 8” signs in, we’re not allowing them into the meeting because we don’t know who that is.
• Once we start the yoga class, Tiffany will wait maybe 5 minutes to allow for those joining fashionably late, and then she’ll lock the meeting so no one else can join.

BLACKJACK

For Time

• 20 Push-Ups, 1 Sit-Ups
• 19 Push-Ups, 2 Sit-Ups
• 18 Push-Ups, 3 Sit-Ups
• …continue this pattern until…
• 2 Push-Ups, 19 Sit-Ups
• 1 Push-Ups, 20 Sit-Ups

CROSSFIT BODYWEIGHT WORKOUTS – MARK KLEMENT

74-44-11 Reps for Time

• Burpees
• Push-Ups
• Sit-Ups
• Air Squats

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each.

Complete all 74 Burpees before moving to the 74 Push-Ups, etc.

Scaling

Beginner Crossfit Wod

Complete the push ups on your knees if necessary.

Background

This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main (Mühlheim am Main, Germany).

Blackjack Crossfit Wod Trainer

Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).