CrossFit Sebring

Don't Wish for it.....EARN IT!!
Today's WOD
Thursday 08/11/22 Tabata Thursday
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Thursday 08/08/19
Tabata Thursday
:20 WORK
:10 SECONDS REST
X 8 ROUNDS
Devils Press DB's
Wednesday 08/10/22 Minute by Minute
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"Minute by Minute"

WARM UP: RUN 800m or ROW 1000m...
60 seconds each of:
JUMP ROPE
PUSH PRESS
BOX JUMP
BACK SQUAT
2 minute rest
REPEAT 3 ROUNDS
Tuesday 08/09/22 "GUS"
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Bench Press
WOD "GUS"
STRENGTH: Bench Press 5-5-5-3-3
5 ROUNDS
10 Bench Press (75/135)
10 Sit & Stands (15/20)
300m ROW
Monday 08/08/22 GIRL WODs
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Pick ONE or BOTH Girl WODs
"Jackie" (3RFT)
400m Row
17 Thrusters 45lbs
10 STRICT Push Ups
AND/OR
"Helen" (3RFT)
400m Run
21 KB Swings 45/35
12 Pull Ups
Thursday 08/04/22 "Tabata Thursday"
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8:30 AM: TABATA BOOTCAMP
10:00 AM & 4:15 PM: POWER PILATES with or withOUT WEIGHTS
5:30 PM CrossFit WOD Tabata BOOTCAMP
1. JUMPING JACKS
2.SQUATS
3. HIGH KNEES
4. ALTERNATING LUNGES
5.BUTT KICKERS
6. PUSH UPS
7. MOUNTAIN CLIMBERS
8. WALL SIT
Wednesday 08/03/22 KB SKILLS - 5RFT
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Tuesday 08/02/22 MED BALL CLEANS!
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8:30 AM: BOOTCAMP with 15/20 minutes STEP TRAINING
10:00 AM & 4:15 PM: POWER PILATES with or withOUT WEIGHTS
5:30 PM CrossFit WOD
SKILL REVIEW: MEDBALL CLEANS
3 ROUNDS FT
6 TIRE FLIP
9 BURPEE BOX JUMPS
12 MEDBALL CLEANS
15 KNEES TO ELBOWS
MONDAY 08/01/22 DEADLIFT LADDER
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Thursday 07/28/22 Benchmark WOD "Kelly"
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THURSDAYS ARE FOR THE GIRLS!!!
Best of luck on this Benchmark WOD and don't forget your BONUS!!
50 KB SWINGS per day for the month of July!
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"KELLY"
5RFT
400M Run
30 BOX JUMPS 24"
30 WALL BALL SHOTS 20#/14#
Wednesday 07/27/22 HERO WOD "BRIAN"
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3 RFT
5 Rope Climbs
25 Back Squats (185/135)
DON'T FORGET YOUR BONUS!! 50 KB SWINGS PER DAY!
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