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CrossFit Sebring

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

Today's WOD

Today's WOD Post New Entry

 

 

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Thursday 03/30/23 TABATA TIME!

Posted by Lisa Celentano on March 29, 2023 at 5:35 PM Comments comments ()

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TABATA TIME
20 seconds ON
10 seconds REST

PUSH PRESS
JUMPING LUNGES
PLANK JACKS
REVERSE CURLS

 

Wednesday 03/29/23 Overhead Squats

Posted by Lisa Celentano on March 28, 2023 at 5:20 PM Comments comments ()

WOD

Strength:  Overhead Squats 5-5-3-3-3

Metcon:  3 Rounds FT

10 OHS   Rx=135/95

50 Dbl Unders

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Tuesday 03/28/23 "FAT AMY"

Posted by Lisa Celentano on March 27, 2023 at 5:55 PM Comments comments ()

Monday 03/27/23 HERO WOD Tillman

Posted by Lisa Celentano on March 26, 2023 at 5:15 PM Comments comments ()

http://stoneagecrossfit.com/index.php/wods/item/91-tillman-11-11-13

TILLMAN

7 ROUNDS

7 DEADLIFTS
200m RUN
15 Pull Ups



This is another hero WOD named after former NFL player Pat Tillman who left the NFL to join the army and was killed by friendly fire in Afganistan. This bad boy has some pretty heavy deadlifts, you may need to scale the weight back on those but there is no shame in that.


Thursday 03/23/23 Power Cleans

Posted by Lisa Celentano on March 22, 2023 at 6:15 PM Comments comments ()
Warm up
2 rounds
40:20
Row
bike
step-ups
jump rope

Death By Power Cleans

With a continuously running clock perform 1 Power Clean (95#/65#) the first minute, 2 Power Cleans the second minute, 3 Power Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

 

Score total rounds and reps in the last round completed.

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Wednesday 03/22/23 AMRAP

Posted by Lisa Celentano on March 21, 2023 at 6:40 PM Comments comments ()

WOD

SKILL REVIEW:  DEADLIFT (DL)
5-5-4-3-3

22 min. AMRAP

20 KB SWINGS

15 WALLBALL SHOTS

10 STRICT KNEES TO ELBOWS (CHEST)

5 DEADLIFTS @3RM wt. 

 200m Run

Tuesday 03/21/23 ROPES, ropes, and ROPES

Posted by Lisa Celentano on March 20, 2023 at 5:35 PM Comments comments ()

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Today we're going to focus on rope climb technique and the many uses of the BATTLE ROPE!

 

 

WOD:   3 ROUNDS for FORM!!!!!!

2 ROPE ASCENTS
20 LATERAL BAR JUMPS
40 BATTLE ROPE DOUBLE HITS
1 ROPE ASCENT
40 SINGLE BATTLE ROPE WAVE HITS

 

Monday 03/20/23

Posted by Lisa Celentano on March 19, 2023 at 2:05 PM Comments comments ()

WOD

400m Run

21 Back Squats

21 Push Ups

400m Run

15 Back Squats

15 Push Ups

400m Run

  9 Back Squats

  9 Push Ups

400m Run

Thursday 03/16/23 Bootcamp 40/20

Posted by Lisa Celentano on March 15, 2023 at 5:30 PM Comments comments ()

Bootcamp 40/20

Battle Rope
Sumo Squat
Plank Row w/dumbbell
Russian Twist w/Med Ball

Wednesday 03/15/23 HERO WOD "WOOD"

Posted by Lisa Celentano on March 14, 2023 at 5:00 PM Comments comments ()

 

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"Wood”

 

5 Rounds for total time of:

 

- Run 400 meters

- 10 Burpee box jumps (24/20)

- 10 Sumo-deadlift high-pull 95/65

- 10  Thrusters  Rx = 95/65 

- Rest 1 minute


Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.


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