CrossFit Sebring

Don't Wish for it.....EARN IT!!

Today's WOD Post New Entry

 

 

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Tuesday 09/22/20 Med Ball Clean & MET-CON

Posted by Lisa Celentano on September 21, 2020 at 6:00 PM Comments comments (0)

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Today's WOD:

TIMED 1 MILE RUN (or ROW)

75 MEDICINE BALL CLEANS

 

 

 

SKILL: Medicine Ball Clean


BEGINNERS: 5 ROUNDS FOR TIME (RFT)

12 MEDICINE BALL CLEANS

200m RUN or ROW

 

 

Monday 09/21/20 FILTHY FIFTY

Posted by Lisa Celentano on September 20, 2020 at 7:45 PM Comments comments (0)


 50 each of  
 INTERMEDIATE - 1 ROUND
ADVANCED - 2 ROUNDS


BOX JUMPS    24"
JUMPING PULL UPS
KB SWINGS
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESSES  65/45
BACK EXTENSIONS
WALL BALL SHOTS  20/15
BURPEES
DOUBLE UNDERS


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Thursday 09/17/20 BATTLE ROPE & BENCH PRESS

Posted by Lisa Celentano on September 16, 2020 at 6:45 PM Comments comments (1)

20 MINUTE AMRAP

9 BENCH PRESS (Goal of 65% of BODY WEIGHT)
25 BATTLE ROPE HITS
9 KNEES TO ELBOWS


Wednesday 09/16/20 DEADLIFT DAY!!!

Posted by Lisa Celentano on September 15, 2020 at 6:30 PM Comments comments (0)

What is a deadlift?  It’s not a fad or a trend of the fitness industry, the deadlift is one of the most primitive, fundamental, full body exercises you can do. With zero momentum involved, you simply bend at the hips, sit your arse back, pick a dead weight up off the floor and put it down. While it may be that simple, there’s still a bit more you should know ;).

Basic benefits from the deadlift:
•Strength •Power •Athletic development •Hypertrophy
•A beautiful backside!!
•Flexibility and developing strength through the range of motion

 

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TODAY'S WOD:
Run 1 mile

100 sit-ups

100 deadlifts @75% max. wt.

Run 1 mile

Tuesday 09/15/20 Tabata Tuesday

Posted by Lisa Celentano on September 14, 2020 at 6:00 PM Comments comments (0)

 

 

BONUS:  100 SIT UPS and TABATA SPRINTS!!!

https://www.youtube.com/watch?v=obI7LrKojVM

Monday 09/14/20 FRAN plus MET-CON

Posted by Lisa Celentano on September 14, 2020 at 8:10 AM Comments comments (0)

MET-CON:  50-40-30-20-10  Double Unders

WOD:  "FRAN"
21-15-9

THRUSTERS
PULL UPS

 

 

 

 

 

Thursday 09/10/20 HERO WOD McGhee

Posted by Lisa Celentano on September 9, 2020 at 6:50 PM Comments comments (0)


Cpl. Ryan McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his 4th deployment. Ryan was engaged to Ashleigh Mitchell of Fredricksburg, VA.

This workout is dedicated to him: "McGhee"

30 Minute AMRAP
5 DEADLIFTS Rx275/185
13 PUSH UPS
9 BOX JUMPS 24"

GOAL: 12-20 ROUNDS

Wednesday 09/09/20

Posted by Lisa Celentano on September 8, 2020 at 6:40 PM Comments comments (0)


SKILL:  Front Squats and Rope Climb

4 ROUNDS

  1 Rope Ascent

  5 Burpees

10 Front Squats 95/65

20 Ab Mat Sit Ups

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09/08/20 TABATA TUESDAY

Posted by Lisa Celentano on September 7, 2020 at 8:05 PM Comments comments (0)

 

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 MET-CON:  3 MAN TEAM ROWING CHALLENGE 
T-1 ROW * T-2  PLANK SIDE TOUCH * T-3 STEP UPS
(First team to 1000m WINS!)


WOD - TABATA CLOCK
:20  WORK
:10 REST
X 8 ROUNDS

REVERSE CURLS

 JUMPING LUNGE SQUATS (video)

 RUSSIAN MB TWIST

 PLANK JACKS


LABOR DAY Monday 09/07/20 5:30 pm ONLY

Posted by Lisa Celentano on September 6, 2020 at 7:15 PM Comments comments (0)

Would love to see all classes combine for this super-fun
TEAM WOD!  One class ONLY at 5:30 pm!!!

 

 

 

 

Partner Up and let's LAUNCH this W.O.D!!

 

9:15 AM ~~ ONLY

 

 

 


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