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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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Wednesday 05/18/22 "Hopper"

Posted by Lisa C - Owner on May 17, 2022 at 6:00 PM Comments comments (24)

"HOPPER"   3RFT
ROW 500m
30 BENCH PRESS 55#/85#
RUN 400m
30 WB SIT UPS 14#/20#

Tuesday 05/17/22

Posted by Lisa Celentano on May 16, 2022 at 4:40 PM Comments comments (45)

WOD

400m Run or 500m Row

~~~~Then~~~~

4 Rounds FT:

  1 Rope Ascent or (3 beginner rope climb)

  5 Burpees

10 Lunges each leg with weight

15 Sledgehammer swings(each arm)

20 Ab curls 


~~~~Then~~~~

400m Run or 500m Row

Monday 05/16/22

Posted by Lisa Celentano on May 15, 2022 at 9:30 PM Comments comments (49)

WOD

"Georgie Boy Barbell Complex"

6 ROUNDS

6 Power Cleans

6 Front Squats

6 Push Press

6 Back Squats

1 Burpee Pull Up at end of each round.

 

Friday 05/13/22 REST DAY!

Posted by Lisa Celentano on May 12, 2022 at 7:00 PM Comments comments (130)

Thursday 05/12/22 BOOTCAMP

Posted by Lisa Celentano on May 11, 2022 at 6:25 PM Comments comments (62)

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4 STATIONS

40 SECONDS of WORK!
20 SECONDS REST/TRANSITION
4 ROUNDS

TOTAL:  16 MINUTE WORK OUT

1.  BATTLE ROPE
2. LATERAL BOX JUMPS
3.  FORWARD ROLL
4.  DUMBBELL PULLOVER

Wednesday 05/11/22

Posted by Lisa Celentano on May 10, 2022 at 5:00 PM Comments comments (103)

WOD

SKILL REVIEW:  DEADLIFT

SKILL PRACTICE:  5 x 5

METCON:

1 mile RUN

~~~~THEN~~~~

3 ROUNDS OF:

15 DL 155/135/115/95

10 LUNGES (each leg) 35/25

  5 BURPEES


Tuesday 05/10/22 "Deck of Cards"

Posted by Lisa Celentano on May 9, 2022 at 4:30 PM Comments comments (5)

WOD

"DECK OF CARDS"

HEARTS = KB SWINGS

CLUBS = SIT UPS

DIAMONDS = PUSH UPS

SPADES = LATERAL BOX JUMPS

ACES = 10 SDHP 75/55

JOKER = 10 DOUBLE UNDERS

Monday 05/09/22

Posted by Lisa Celentano on May 8, 2022 at 9:05 PM Comments comments (11)

WOD

ROW 300m

21 WALLBALL SHOTS 20/14

21 DIPS (rings or parallettes)

RUN 200m

18 WBS

18 DIPS

ROW 300m

15 WBS

15 DIPS

RUN 200m

12 WBS

12 DIPS

ROW 300m

  9 WBS

  9 DIPS

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Thursday 05/04/22 AMRAP

Posted by Lisa Celentano on May 3, 2022 at 5:10 PM Comments comments (13)

17 Min AMRAP


15 KB Swings

20 Rusian Twist

200m Run


Wednesday 05/03/22 MED BALL CLEANS

Posted by Lisa Celentano on May 2, 2022 at 5:30 PM Comments comments (75)

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SKILL WORK:  7 minutes of MED BALL CLEAN practice FOLLOWED BY 4-minute EMOM practicing DOUBLE UNDERS

5RFT
9 MED BALL CLEANS
19 SIT UPS
99 JUMP ROPE (20 must be DU's)

Count Rounds & Reps for one total


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