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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 07/06/22 Hero WOD "Tumilson"

Posted by Lisa Celentano on July 5, 2022 at 4:45 PM Comments comments (199)

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"

Posted by Lisa Celentano on July 4, 2022 at 4:45 PM Comments comments (63)
ok guys, you will do this WOD TODAY and record your scores, and then again on 07/19/22 to try to beat it!!

MONDAY 07/04/22 DEADLIFT LADDER

Posted by Lisa Celentano on July 3, 2022 at 11:35 AM Comments comments (91)
HI GANG!!  THIS WOD WILL BE REPEATED on Monday 07/18/22 to give you the opportunity to IMPROVE your score

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 06/30/22

Posted by Lisa Celentano on June 29, 2022 at 5:40 PM Comments comments (434)

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"

Posted by Lisa C - Owner on June 28, 2022 at 5:00 PM Comments comments (203)

"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

Posted by Lisa Celentano on June 27, 2022 at 10:55 PM

50-40-30-20-10 reps for time of:

 

Kettlebell swings

Med Ball Sit-ups

200m RUN or ROW after each set


Monday 06/27/22 "The GHOST"

Posted by Lisa Celentano on June 27, 2022 at 5:30 PM

Thursday 06/23/22 BACK SQUATS

Posted by Lisa Celentano on June 22, 2022 at 5:45 PM Comments comments (257)

800 Meter Run to start 

30-20-10

Back Squats (Rx = Body weight)

Pull-Ups





WEDNESDAY 06/22/22 15 MIN AMRAP

Posted by Lisa Celentano on June 21, 2022 at 5:45 PM Comments comments (32)

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

Posted by Lisa Celentano on June 20, 2022 at 5:25 PM Comments comments (55)

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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