CrossFit Sebring

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

Today's WOD Post New Entry

 

 

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Wednesday 09/18/19 Cindy & Annie 1RFT

Posted by CrossFit Sebring on September 12, 2019 at 9:30 AM Comments comments (0)

Wednesday 09/18/19

Individual Stretch
Board

Group Stretch
Kipping and hollow outs
Jump Ropes

WOD Cindy & Annie 1 RFT
Annie 50
1 round Cindy
Annie 40
1 round Cindy
Annie 30
1 round Cindy
Annie 20
1 round Cindy
Annie 10
1 round Cindy

Cool Down



Tuesday 09/17/19

Posted by CrossFit Sebring on September 12, 2019 at 9:30 AM Comments comments (0)

Tuesday 09/17/19

Individual Stretch
Board

Group Warm-up
Deadlifts and hang power cleans
5-4-3-3-3

WOD 3 rounds for time
1 min burpees
1 min wall-ball shots (20/14)
1 min deadlifts (115/75)
1 min med-ball sit-ups (20/14)
1 min hang power cleans (115/75)
Rest 1 min

Cool Down



Monday 09/16/19 Battle Rope Ladder

Posted by CrossFit Sebring on September 12, 2019 at 9:05 AM Comments comments (0)

Monday 09/16/19

Individual Stretch
Board

Group Warm-up 6 min Tabata
Frog squats with downward dog
Dumbbell shoulder warm-up
BIke or row

Battle Rope Ladder
Open or close each set with 100 m Run
Battle Rope
American KB Swings


20/1
18/2
16/3
14/4
12/5
10/6
8/7
6/8
4/9
2/10

 







Friday 09/13/19 Closed for Muscle Reconstruction!

Posted by CrossFit Sebring on September 11, 2019 at 7:50 AM Comments comments (0)

Friday 09/13/19

Closed for Muscle Reconstruction!


Thursday 09/12/19 BOOTCAMP for Abs

Posted by CrossFit Sebring on September 10, 2019 at 10:05 AM Comments comments (0)

Thursday 09/12/19

Individual Stretch
Windmills
Goodmornings
30 MB sit-ups

Group Warm-up 6 min FGB 
Row or Bike
Knees to Elbow

WOD 16 min 40/20 BOOTCAMP for Abs
Medball side to side
V-ups
Bicycles
Reverse Curls/ Wall Russian Twist


Wednesday 09/11/19 Open 17.5

Posted by CrossFit Sebring on September 9, 2019 at 9:30 AM Comments comments (0)

Wednesday 09/11/19

Individual warm-up
Board 

Group Stretch with Trainer
Single jump rope
Down dog into plank
Side lunges
Single/double jump rope

WOD Open 17.5

Cool Down
High bench lunge stretch
Banded hip and low back stretch

Tuesday 09/10/19 Rope Climbs

Posted by CrossFit Sebring on September 9, 2019 at 7:50 AM Comments comments (0)


Tuesday 09/10/19

Individual stretch
Board work

Group warm-up
Skill work: Rope climbs
Thruster practice (segmented)

WOD 5 RFT
2 Rope Climbs
15 MED BALL CLEANS (20/14)
400m Run


Monday 09/09/19 Overhead Press AMRAP

Posted by CrossFit Sebring on September 8, 2019 at 7:25 PM Comments comments (0)

Monday 09/09/19

INDIVIDUAL WARM-UP
Board Stretches

GROUP WARM-UP
400 m run

WOD Overhead Press 15 AMRAP
8 Power cleans
8 Overhead Press
10 push ups

Cool Down
400 m Run



Monday 09/09/19 Overhead Press AMRAP

Posted by CrossFit Sebring on September 8, 2019 at 7:25 PM Comments comments (0)

Monday 09/09/19

iNDIVIDAL WARM-UP
Board Stretches

GROUP WARM-UP
400 m run

WODStrict Press 15 AMRAP
8 Power cleans
8 Overhead Press
10 push ups

Cool Down
400 m Run



Saturday 09/07/19 Closed!

Posted by CrossFit Sebring on September 6, 2019 at 8:00 AM Comments comments (0)

Saturday 09/07/19

Gym closed today!



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