WOD 03-11-2013

Mini Murph
Split the pull ups, push ups and squats any way you want.
Run 800 M
50 Pull Ups
100 Push Ups
150 Squats
Run 800 M

Compare to 08-27-2012

Skill: 100 Double Unders

As many of you know the CFR race team won several races last year including the Rumpshaker. We have created a team for this years Rumpshaker. We hope you choose to join the team and help us win again. The details are below. All members are welcome to race on the team. The Rumpshaker is a great race for a great cause.

CrossFit Rebellion will have a team for the Rumpshaker 5k which will be on 3/30. If you’re interested in being on the team, please go to http://www.imathlete.com/events/Rumpshaker5K and select Team Registration. The registration fee is $20 thru this Saturday (3/9) but will increase to $25 afterwards.


  1. vest time

  2. Just 3 people signed up so far for the 5k– any other takers?

  3. Sign up Will and we’ll only be one person short.

  4. Will do tonight. Are other non-CFR members allowed to contribute to our team?

  5. Yes Will.

  6. I may be a possibility depending on Sarah’s schedule. Been a while since I’ve run a 5k. The real question is: has Rodney signed up?

  7. We are hurtin if I am going to be the 5 th person.