CrossFit Sebring

Don't Wish for it.....EARN IT!!

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Thursday 03/21/19 "KAREN"

Posted by CrossFit Sebring on March 12, 2019 at 10:30 AM Comments comments (0)

"KAREN"

150 WALL BALL SHOTS

FOR TIME!

NUF SAID?


Wednesday 03/20/19 CrossFit Open 19.4

Posted by CrossFit Sebring on March 12, 2019 at 10:30 AM Comments comments (0)

CrossFIt Open 19.4

For time:

3 rounds of:
10 snatches (95/65)
12 bar-facing burpees


Then, rest 3 minutes before continuing with:


3 rounds of:
10 bar muscle-ups 
12 bar-facing burpees


Men snatch 95 lb.
Women snatch 65 lb.

Qualifed Scaled workout!
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees








Tuesday 03/19/19 21-15-9 PLUS 800

Posted by CrossFit Sebring on March 12, 2019 at 10:30 AM Comments comments (0)
21-15-9 PLUS 800!
For TIme!

Run 200
21= KB Swings, Plank jacks, MB Sit-ups
Run 200
15= KB Swings, Plank jacks, MB Sit-ups
Run 200
9= KB Swings, Plank jacks, MB Sit-ups
Run 200





Monday 03/18/19 Bear Complex

Posted by CrossFit Sebring on March 12, 2019 at 10:30 AM Comments comments (0)

Bear Complex

5 Rounds for max load!



Saturday 03/16/19 March Challenge Day!

Posted by CrossFit Sebring on March 12, 2019 at 10:10 AM Comments comments (0)

GYM CLOSED 03/16/19

BUT YOU CAN DO THE

March Challenge! 

800 m Walk, Run, or Bike

or 

800 single jump ropes!





Friday 03/15/19 Rest Day!

Posted by CrossFit Sebring on March 12, 2019 at 10:00 AM Comments comments (0)

Friday is Rest Day!

If you WOD'ed this week.....


Thursday 03/14/19 Bootcamp 40/20

Posted by CrossFit Sebring on March 11, 2019 at 8:05 AM Comments comments (0)

Bootcamp 40/20

Battle Rope
Rig Hang
Plank Rows
V-ups

Wednesday 03/13/19 EMOM plus 1,600

Posted by CrossFit Sebring on March 11, 2019 at 7:55 AM Comments comments (0)
EMOM plus 1,600!
Skill & Strength:
Cleans

EMOM
Cleans
Burpees

1st min= 1 clean, 1 burpee
2nd min = 2 cleans, 2 burpees
3rd min = 3 cleans, 3 burpees
Continue each minutes until fail to complete both moves...

***THEN***
Run/Row 1,600!
(TOTAL TIME INCLUDES EMOM plus 1,600)

Tuesday 03/12/19 "The Ranch" Deadlift Ladder

Posted by CrossFit Sebring on March 9, 2019 at 10:25 AM Comments comments (0)


"The Ranch" Deadlift Ladder

50lb x 5
60lb x 5
70lb x 4
80lb x 4
90lb x 3
100lb x 3
Inchworm with frog squat
200 m run/row
25 sit-ups

5 RFT



Monday 03/11/19 CrossFit Workout 19.3

Posted by CrossFit Sebring on March 7, 2019 at 10:30 AM Comments comments (0)
CrossFit Workout 19.3
For Time:
Time Cap:10 min
200 ft dumbbell overhead lunge
50 dumbbell box steps-ups
50 strick handstand push-ups
200 ft handstand walk

Men RX
50 lb dumbbell /24'" box
Women RX
35 lb dumbbell / 20" box

Scaling Open Workout 19.3 – Everything you Need to Know
Age groups.... RX... Masters....
visit www.boxrox.com/scaling-open-workout-19-3/


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