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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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OPEN SAT. 04/16/22 * 9:15 AM * The Ghost

Posted by Lisa Celentano on April 15, 2022 at 8:05 AM Comments comments (243)
ONE CLASS TODAY! 9:15 am
 Grab a pre-WOD smoothie. Iced Cappuccino or energy drink from Hairy's Cafe' - OPEN 8:30 AM!!

Thursday 04/14/22 TABATA THIS!

Posted by Lisa Celentano on April 13, 2022 at 4:40 PM Comments comments (168)

WOD

"TABATA THIS"

8 cycles of each exercise of 20sec work/10sec rest

ROW

PULL UPS

SQUATS

PUSH UPS

SIT UPS

 

 

Wednesday 04/13/22

Posted by Lisa Celentano on April 12, 2022 at 4:05 PM Comments comments (85)

WOD

SKILL:  KB CLEANS and PUSH PRESS

ON RAMP SKILL:  KB SWINGS

METCON:  5 ROUNDS OF:

  7 KB CLEAN and PRESS Right Arm

  7 KB CLEAN and PRESS Left Arm

14 BOX JUMPS 24"/20"

  7 RING DIPS

~~~~THEN~~~~

5 min. Turkish Get Ups alternating arms

BEGINNER METCON:

3 ROUNDS OF:

21 KB SWINGS

15 BOX JUMPS

  9 DIPS on box or paralettes

 

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TUESDAY 04/12/22 Front Squat WOD

Posted by Lisa Celentano on April 11, 2022 at 4:30 PM Comments comments (69)

WOD

STRENGTH:  FRONT SQUATS  9-6-3

~~~THEN~~~

15 min. AMRAP

  5 HAND RELEASE PUSH UPS

10 FRONT SQUATS (use weight from strength WOD- 9 rep weight)

15 DBL UNDERS or TUCK JUMPS

~~~THEN~~~

100 SIT UPS FT

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Monday 04/11/22

Posted by Lisa Celentano on April 10, 2022 at 1:55 PM Comments comments (44)

WOD  STRENGTH WORK:  DEADLIFT:  5-5-3-3-2

800m Run or 1000m Row

21 DL @85% 2RM

21 HSPU or Modified HSPU or Strict Shoulder Press DB

600m Run or 750m Row

15 DL

15 HSPU

400m Run or 500m Row

  9 DL

  9 HSPU

Thursday 04/07/22 "GUTS & GLORY"

Posted by Lisa Celentano on April 6, 2022 at 5:25 PM Comments comments (2)

 Guts & Glory

3RFT 
15 DB SIT UPS Rx= 50/35
20 DB RUSSIAN TWISTS
10 RIGHT SIDE PLANK HIP RAISES
10 LEFT SIDE PLANK HIP RAISES
10  V-UPS

 

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GUTS & GLORY: A workout combining CORE ("GUTS") to extremity movements focusing on large muscle groups to maximize metabolism and increase strength ("GLORY")

Join us at 8:30 am & 5:30 pm for a challenging WOD w/Lisa starting with one of your favorite "warm ups"  BRING SALLY UP!

 

 

Wednesday 04/06/22 "KELLY"

Posted by Lisa Celentano on April 5, 2022 at 5:00 PM Comments comments (74)

Benchmark WOD

"KELLY"

5 ROUNDS FT

400m Run

30 Box Jumps 24"/20"

30 Wall Ball Shots 20/14

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Tuesday 04/05/22 BOOTCAMP!

Posted by Lisa Celentano on April 4, 2022 at 4:35 PM Comments comments (75)

WOD

4 ROUNDS OF:

200m Run

50 feet Weighted Lunges

40 Jump Touches

30 feet Bear Crawls

20 Air Squats

10 Burpees

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Monday 04/04/22

Posted by Lisa Celentano on April 3, 2022 at 6:00 PM Comments comments (71)

WOD

SKILL:  SQUAT CLEAN

SKILL PRACTICE:  5-5-5-5-5

METCON:  5RFT

  6 Squat Cleans @85% 5RM

21 Weighted Sit Ups

6 Strict Push ups


~~~After WOD~~~

5-10 minute skill work of the following

L-Sit Practice in Rings or Practice stabilizing hollow rock in Rings.

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Thursday 03/31/22 Deadlift-Burpee Couplet

Posted by Lisa Celentano on March 30, 2022 at 4:15 PM Comments comments (137)

5 rounds for time of:

 

5 Deadlifts

10 Burpees

 

Rx = ♀ 185 lb. ♂ 275 lb.

 

 

 

Scaling

This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.


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