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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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Tuesday 11/30/21 GROUP WOD

Posted by Lisa Celentano on November 29, 2021 at 4:35 PM Comments comments (0)

GROUP WOD

3 Rounds of:

1 min. Air Squats

1 min. 20' Shuttle Run forward/backward

1 min. Deadlift

1 min. Burpees

 

~  2 minute REST ~ THEN ~


TABATA SIT UPS


Monday 11/29/21 "KELLY"

Posted by Lisa Celentano on November 29, 2021 at 9:00 AM Comments comments (0)

WOD

"KELLY"

5 ROUNDS FT

400m Run

30 Box Jumps 20"

30 Wallball Shots 20/14

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11/25/21 T'Day WOD - 5K O-Course

Posted by Lisa Celentano on November 24, 2021 at 4:40 PM Comments comments (3)

   I decided to do something different this year, and get some SPARTAN & TOUGH MUDDER practice in!!  I'm thinking this might have to become an annual event where we have time to cook and eat GUILT FREE afterwards!!!

HAIRY'S OPENS AT 8:00 AM for PRE-WOD PROTEIN/CAFFEINE

WHEN:  Thanksgiving Morning
WHAT TIME:  8:30 AM
WHERE:  CrossFit Sebring
WHAT:
  A "fun" 5K broken into (6) 800m runs OR rows with crazy obstacles at each station.  Ideal for beginners through advanced.

STATION 1:  10 BURPEES
STATION 2:  25 AIR SQUATS
STATION 3:  50 AB MAT SIT UPS
STATION 4:  25 WALKING LUNGES (ea. leg)
STATION 5:  20 TRICEP DIPS
STATION 6:  I'll surprise you!!

ANYONE IS INVITED TO COME PLAY......
& it's FREE!!!!! with plenty of parking!

 

 

 

 

Wednesday 11/24/21 APOLLO 13

Posted by Lisa Celentano on November 23, 2021 at 4:30 PM

Tuesday 11/23/21 TABATA TUESDAY

Posted by Lisa Celentano on November 22, 2021 at 4:15 PM Comments comments (50)

WOD

TABATA

8 cycles of 20sec ON/10sec REST

Row

Sit Ups

Lunges with weight 25/15 lbs

KB Swings 35/25

Dips on parallettes

 

Monday 11/22/21 NANCY

Posted by Lisa Celentano on November 20, 2021 at 11:20 AM Comments comments (8)

BENCHMARK WOD

"NANCY"

5 ROUNDS FT

400m RUN

15 OVERHEAD SQUATS 95/65LBS


Thursday 11/18/21 30 Minute EMOM -"Chelsea"

Posted by Lisa Celentano on November 17, 2021 at 3:30 PM Comments comments (4)

WOD - On the minute for 30 MINUTES
Complete all (3) exercises under :60, rest until clock hits :00
TOTAL WOD IS 30 MINUTES

"Chelsea" (Benchmark WOD)

5 Pull Ups (may sub RING ROWS)

10 Push Ups

15 Squats


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Wednesday 11/17/21 "CHIPPER"

Posted by Lisa Celentano on November 16, 2021 at 4:30 PM Comments comments (47)

WOD

SKILL REVIEW:  SDHP (Sumo Deadlift High Pull)

"CHIPPER"

20 SDHP 75/55

30 WallBall Shots 20/14

20 Knees to Elbows

30 Box Jumps

20 KB Swings 45/35

30 Front Squats 75/55

20 Burpees

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Tuesday 11/16/21 Group Circuit Training

Posted by Lisa Celentano on November 15, 2021 at 4:30 PM Comments comments (60)

WOD

https://www.youtube.com/watch?v=nFb8suELmvs

20 min. GROUP CIRCUIT

30 sec. Reverse Lunges

1 min. Jump Rope

30 sec. Push Ups

1 min. Step Ups

30 sec. Sit & Stand

1 min. Lateral Up and Overs (VIDEO)

30 sec. Jumping Pull Ups or Ring Rows

https://youtu.be/nFb8suELmvs





Monday 11/15/21 21-15-9 MET-CON

Posted by Lisa Celentano on November 15, 2021 at 12:20 AM Comments comments (47)

PLEASE WATCH THE VIDEO FOR MODIFICATIONS AS WE DO NOT HAVE A GHD MACHINE!

WOD

STRENGTH:  THRUSTERS  5-5-3-3-3

METCON:  21 - 15 - 9

Wallball Sit Ups (feet anchored)

Wallball Shots "2 fer 1's"

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