CrossFit Sebring

Don't Wish for it.....EARN IT!!
Today's WOD
WEDNESDAY 07/06/22 Hero WOD "Tumilson"
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One of your all time FAVES! Your goal is to try to improve your time when you repeat this
WOD on 07/20/22! GOOD LUCK GUYS!!
8 ROUNDS for TIME
200m RUN
11 DB BURPEE DEADLIFTS RX 60#
TUESDAY 07/05/22 Hero WOD "Sisson"
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MONDAY 07/04/22 DEADLIFT LADDER
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Thursday 06/30/22
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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
Wednesday 06/29/22 "Hopper"
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"HOPPER" 3RFT
ROW 500m
30 BENCH PRESS 55#/85#
RUN 400m
30 WB SIT UPS 14#/20#
Tuesday 06/28/22 KB's & MB's
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50-40-30-20-10 reps for time of:
Kettlebell swings
Med Ball Sit-ups
200m RUN or ROW after each set
Thursday 06/23/22 BACK SQUATS
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800 Meter Run to start
30-20-10
Back Squats (Rx = Body weight)
Pull-Ups
WEDNESDAY 06/22/22 15 MIN AMRAP
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STRENGTH CLIMB: DEADLIFT 5-5-5-5-5
WOD: 15 Minute AMRAP
10 Cal. Row
10 Deadlifts (Rx = Body Weight)
15 Kettlebell Swings
TUESDAY 06/21/22 FOR TIME
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FOR TIME:
Run 400M
20 Toes To Bar
Run 400M
20 Overhead Walking Lunges
Run 400M
20 Box Jumps
Run 400M
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