CrossFit Sebring

Thursday 11/20/19

Individual Stretch
Board Focus

Group Warm-up
8 rounds
50 Meter run
1 Tire Flip

WOD Tabata Thursday

Bicycles
Gate Swings/ Squat Jumps (alternate between)

Mixed Planks
Step-ups

Cool Down

Wednesday 11/20/19

Individual Stretcs
Board Focus

Group Warm-up
Overhead Squat 5x5
Skills Review and set up

WOD
Hero "Alan Cameron"
(95/65)

Cool Down

Tuesday 11/19/19

Individual Stretch
Board

Group Warm-up
Pull-ups 2-4-6-8-10 (Jumping or Kipping) NO BANDS
For Max Load (looking for PR's)
5-4-3-2-1-1-1...
 Max failure is when assitance needed to rack or you dump load!

WOD 10 MIN AMRAP
Partner 1 Bench Press
Partner 2 Run 100

USING THE BENCH PRESS TO IMPROVE LOCK OUT STRENGTH FOR
CROSSFITTERS AND OLYMPIC LIFTERS.
The bench press is not often programmed into Crossfit workouts. This is surprising in many ways because it is an incredibly effective exercise for building strength and power.

I can also save your life!

Cool Down

Saturday 11/16/19

Partner WOD 9:15 am

Friday 11/15/19

 2 sessions TODAY

CrossFit Sebring welcomes Fitness Instructor
Pamela Tharpe
to our class line up!

9:00 am COMBAT
$10 Drop In
$40 Per Month

10:00 am YogaFlow
$10 Drop In
$40 Per Month

Thursday 11/14/19

Individaul Stretch
Board

Group Warm-up
Tabata Run

WOD Tabata Thursday
Battle Ropes
Jump Rope
KB Swings
Walking Lunges

Cool Down

Wednesday 11/13/19

Individual Stretch
Board

Group Warm-Up
Stretch and Skills Review with Trainer

WOD Open 20.5 
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.

Cool Down

Monday 11/11/19

Individual Stretch
Board

Group Warm-up
Bench Press for load
5-4-3-2-1

WOD 12 min EMOM

4 mins of
5 Bar shoulder presses
3 Burpees
5 Sit-ups

4 mins of
6 Bar shoulder presses
4 Burpees
6 Sit-ups

4 mins of
7 Bar shoulder presses
5 Burpees
6 Sit-ups

Cool Down