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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 08/11/22 Tabata Thursday

Posted by Lisa Celentano on August 10, 2022 at 4:35 PM Comments comments (204)

Thursday 08/08/19

Tabata Thursday

12 min STEP-Fit Warm Up

TABATA TOTAL - 16 MINUTES
:20 WORK
:10 SECONDS REST
X 8 ROUNDS

Plank Pull Throughs
Devils Press DB's
Reverse Curls
Goblet Squats KB's



Wednesday 08/10/22 Minute by Minute

Posted by Lisa Celentano on August 9, 2022 at 4:15 PM Comments comments (44)

"Minute by Minute"


WARM UP: RUN 800m or ROW 1000m...

then...

60 seconds each of: 
JUMP ROPE
PUSH PRESS
BOX JUMP
BACK SQUAT
2 minute rest
REPEAT 3 ROUNDS

Tuesday 08/09/22 "GUS"

Posted by Lisa Celentano on August 8, 2022 at 3:45 PM Comments comments (60)

Bench Press   

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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

Posted by Lisa Celentano on August 7, 2022 at 6:55 PM Comments comments (41)

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"

Posted by Lisa Celentano on August 3, 2022 at 5:20 PM Comments comments (165)

8:30 AM: TABATA BOOTCAMP 

 

10:00 AM & 4:15 PM: POWER PILATES with or withOUT WEIGHTS

 

5:30 PM CrossFit WOD Tabata BOOTCAMP

 

Tabata 

20 seconds WORK/ 10 seconds REST/ x4

 
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

Posted by Lisa Celentano on August 2, 2022 at 4:55 PM Comments comments (37)
5 RFT

200M Run
15 KB Swings
16 Step-Ups (8 on each leg)
17 KB Squats
18 Sit-Ups


Tuesday 08/02/22 MED BALL CLEANS!

Posted by Lisa Celentano on August 1, 2022 at 5:40 PM Comments comments (34)

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

Posted by Lisa Celentano on July 31, 2022 at 7:35 PM Comments comments (171)
HI GANG!!  IT IS SOOOOOO GOOD TO BE BACK HOME!!
Since most of you were unable to attend 4TH OF JULY, I'd like to repeat this WOD to add to your Benchmarks, plus it'll give me a chance to do it too!!

We will warm up with a 15-Minute MET-CON that might be familiar to some of you aerobic veterans!!
 

Repeating a WOD 2-4 weeks apart is a great way of learning what areas of your performance you need more work in, when it comes to endurance, strength, speed, power, and otherwise. You can also use a benchmark workout in CrossFit to gauge your short-term and long-term goals in YOUR fitness journey!
200m RUN
DEADLIFTS  Rx = 225/155#
10-9-8-7-6-5-4-3-2-1
10RFT

Thursday 07/28/22 Benchmark WOD "Kelly"

Posted by Lisa Celentano on July 27, 2022 at 4:45 PM Comments comments (331)

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"

Posted by Lisa Celentano on July 26, 2022 at 4:45 PM Comments comments (103)

3 RFT

5 Rope Climbs

25 Back Squats (185/135)


DON'T FORGET YOUR BONUS!!  50 KB SWINGS PER DAY!


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