CrossFit Sebring

Don't Wish for it.....EARN IT!!
Today's WOD
Thursday 03/30/23 TABATA TIME!
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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
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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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Monday 03/27/23 HERO WOD Tillman
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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
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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
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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
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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
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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
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Bootcamp 40/20
Battle Rope
Sumo Squat
Plank Row w/dumbbell
Russian Twist w/Med Ball
Wednesday 03/15/23 HERO WOD "WOOD"
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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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