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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 01/20/22 Tabata Thursday

Posted by Lisa Celentano on January 19, 2022 at 4:30 PM Comments comments (614)

WOD

SKILL REVIEW:  MEDBALL CLEANS

PRACTICE 5 minutes

TABATA WOD

8 cycles of 20sec ON/10sec REST

MEDBALL CLEANS 

ROWING PIKE

PLANK DB ROW

KB SWINGS

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Wednesday 01/19/22 Pistol Practice!

Posted by Lisa Celentano on January 18, 2022 at 4:40 PM Comments comments (177)

WOD

 

SKILL:  PISTOLS (SINGLE LEG SQUATS)

15 - 12 - 9

Stationary Lunge OR Pistols (Box Single Leg Squats)

Push Ups

Run 400m or Row 500m


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TUESDAY 01/18/22 3RFT

Posted by Lisa Celentano on January 17, 2022 at 5:10 PM Comments comments (163)

3 rounds for time of:

 

Row 500 meters

21 burpees

Run 400 meters

TUTORIAL & SCALABILITY MODIFICATIONS IN LINK BELOW:

https://youtu.be/4-kk0Uqxv68


 

 

 

Scaling:

Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

 

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Monday 01/17/22 OH SQUATS & DU's

Posted by Lisa Celentano on January 16, 2022 at 3:25 PM Comments comments (155)


Complete as many rounds as possible in 12 minutes of:

 

3 overhead squats

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

Etc.

 

Rx = ♀ 75 lb ♂ 115 lb

TUTORIAL & MODIFICATIONS IN LINK BELOW:

https://www.crossfit.com/essentials/workout-tips-for-220114



TABATA Thursday 01/13/22 w/SLOSH PIPE

Posted by Lisa Celentano on January 12, 2022 at 3:45 PM Comments comments (661)

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:20 WORK
:10 REST

X8 ROUNDS

SIT & STAND 15/12#
 MED BALL SQUATS 20/15#
SLOSH PIPE PUSH PRESS
 MED BALL SIT UPS

BONUS:   4 X 200m RUNs

Wednesday 01/12/22 BENCH PRESS WOD

Posted by Lisa Celentano on January 11, 2022 at 3:45 PM Comments comments (126)

WOD

20 min. AMRAP

  5 HS Push Ups

10 Bench Press Rx135/85 

15 Dips

20 Lunges (40 steps)

https://youtu.be/XSza8hVTlmM ;

Tuesday 01/11/22 HIIT Happens

Posted by Lisa Celentano on January 10, 2022 at 4:45 PM Comments comments (283)

4 STRENGTH movements + 4 CARDIO = H.I.I.T !!

MED BALL CLEAN  *  SEATED SHOULDER PRESS 
   WEIGHTED LUNGE  *  KB SWING


MONDAY 01/10/22 * WB Shots & Deadlifts

Posted by Lisa Celentano on January 9, 2022 at 7:30 PM Comments comments (131)

5 RFT
20 WALL BALL SHOTS  20#/14#
10 DEADLIFT  225#/155#

THURSDAY 01/06/22 * DEADLIFT WOD

Posted by Lisa Celentano on January 5, 2022 at 3:30 PM Comments comments (565)

WOD

Skill Review: Deadlift

Strength:  DL 5-5-3-3

Metcon:  3 Rounds of:

4 Tire Flips

400m Run OR 500m Row

6 DEADLIFTS

1 Rope Ascent 

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Wednesday 01/05/22 MET-CON + LUNGES

Posted by Lisa Celentano on January 4, 2022 at 4:45 PM Comments comments (3)

TODAY'S WOD

MET-CON:   TIMED 4 X 400
REST 3 MINUTES

WOD:   100 SIT UPS
50 FRONT HOLD BARBELL LUNGES (35#/65#)

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