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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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TUESDAY 01/04/22 FRONT SQUAT EMOM

Posted by Lisa Celentano on January 3, 2022 at 3:45 PM Comments comments (1)

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SKILL WORK:  FRONT SQUATS:  5 X 5
add weight each set to max weight 2 reps.

WOD
12 min. EMOM
(Every Minute On the Minute)

4 FRONT SQUATS
DOUBLE UNDERS for rest of minute

Only count the DU's for your final score.

MONDAY 01/03/22 * CF OPEN 13.1

Posted by Lisa Celentano on January 3, 2022 at 11:20 AM Comments comments (5)

Proceed through the sequence below completing as many reps as possible in 17 minutes

40 BURPEES
30 SNATCHES (WEIGHT 1)

30 BURPEES
30 SNATCHES (WEIGHT 2)

20 BURPEES
30 SNATCHES  (WEIGHT 3)

10 BURPEES
AS MANY SNATCHES POSSIBLE (WEIGHT 4)

Rx = WOMEN:  45/75/100/120#
MEN:  75/135/165/210#

CrossFit VIDEO TUTORIAL ON WOD BELOW:


https://youtu.be/sjrNwt1kNvM

Thursday 12/30/21 * 20 min. AMRAP

Posted by Lisa Celentano on December 29, 2021 at 3:50 PM Comments comments (20)

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Pick a partner and let's do this!

TEAMS OF 2 - GOAL 200-300 REPS  Only count REPS for RIGHT HAND SIDE

PARTNER #1                        PARTNER #2
Run/Row 200m                         SDHP
8 PUSH UPS                           JUMPING PULL UPS
20 CROSSOVER LUNGES     MB SIT UPS
16 DB STEP UPS                    FROG SQUATS(WATCH VIDEO, THESE ARE DIFFERENT FROM OUR REGULAR                                                                                                              FROG SQUATS)

Wednesday 12/29/21 Deadlift WOD

Posted by Lisa Celentano on December 28, 2021 at 4:10 PM Comments comments (25)

WOD

SKILL REVIEW:  DEADLIFT (DL)

STR:  DL  5-5-3-3-3

METCON:

5 ROUNDS FT

10 DL @ 65% of 3 rep max

20 steps WEIGHTED LUNGES 45/25

30 SLEDGEHAMMER SWINGS (15 each arm)

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Tuesday 12/28/21* 20 min AMRAP

Posted by Lisa Celentano on December 27, 2021 at 5:15 PM Comments comments (49)

5X5 Backsquats
75% of  max rep for WOD


20 Min AMRAP
15 Backsquats (75% of max rep)
12 Push Ups
9 Pull Ups
6 Wall Climbs



 

 

Monday 12/27/21 "The GHOST"

Posted by Lisa Celentano on December 27, 2021 at 4:30 PM Comments comments (36)

Thursday 12/23/21 Group WOD

Posted by Lisa Celentano on December 22, 2021 at 4:10 PM Comments comments (88)

GROUP WOD

CIRCUIT:  40sec of each exercise/ 20sec transition

4 ROUNDS OF:

KB SWINGS

WEIGHTED LUNGES

PUSH PRESS

BOX JUM

CrossFit Sebring Christmas Party to FOLLOW 5:30 PM SESSION

WHEN: 6:15 PM

WHERE: CrossFit Sebring LOBBY

WHAT TO BRING: Anything fun!

 

I'm making BAKED ZITI, and will have BEER, WINE, BOTTLED WATER, SWEET & UNSWEET TEA

 

Hope you all can make it!!



Wednesday 12/22/21

Posted by Lisa Celentano on December 21, 2021 at 6:30 PM Comments comments (54)

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Today's WOD is ONE EXERCISE, It's featured in this months THE BOX magazine.  I think it's an awesome total body movement.  Start with a MEDICINE BALL CLEAN, and go right into a WALL BALL SHOT.  Here's the WOD

3 RFT
21  MB CLEAN-WALL BALL SHOT
21 DOUBLE UNDERS




Tuesday 12/21/21 "Jackie"

Posted by Lisa Celentano on December 20, 2021 at 4:25 PM Comments comments (45)

WOD

"JACKIE"

1000m Row (OPTION to run 800m instead)

50 Thrusters 45lbs

30 Pull Ups


Monday 12/20/21 ~ HIIT Strength

Posted by Lisa Celentano on December 20, 2021 at 1:10 PM Comments comments (254)
Incorporating 4 STRENGTH moves with 4 MET-COM movements to create a POWERFUL H.I.I.T  WOD
1.  PLATE PRESS
2. WEIGHTED SIT UP
3.  WALL BALL SHOTS
4.  KETTLEBELL ALTERNATE SWINGS

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