CrossFit Sebring
Don't Wish for it.....EARN IT!!
Thursday 12/03/20 HIIT Strength
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2. WEIGHTED SIT UP
3. WALL BALL SHOTS
4. KETTLEBELL SWING
Wednesday 12/02/20 Chicago
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WOD
"CHICAGO"
START with Double Unders 50 or Single Jump rope 150
THEN a Ladder of:
BACK SQUATS 10-9-8-7-6-5-4-3-2-1
PUSH UPS 1-2-3-4-5-6-7-8-9-10
THEN FINISH with Double Unders 50 or Single Jump rope 150
Tuesday 12/01/20 Hero WOD "Rene"
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Monday 11/30/20 Overhead Squats WOD
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WOD
STRENGTH: Overhead Squats
5 - 5 - 3 - 3
METCON: 4 ROUNDS FT
10 OH Squats
20 KB Swings
30 CF Sit Ups
Thanksgiving Morning! 11/26/20 Med-Ball Medley
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You will use the MED BALL, from here on out dubbed your "PARTNER".....for the ENTIRE WOD!
This makes "Wilson" look really good!!
WOD
2 MINUTES OF:
10 WALL BALL SHOTS
15 WALL BALL SIT UPS
Count rounds and reps - REST ONE MINUTE
2 MINUTES OF:
12 WALL BALL TWISTS
6 WALL BALL GATE SWINGS
Count rounds and reps - REST ONE MINUTE
2 MINUTES OF:
10 SIT & STANDS
5 PUSH UPS WITH FEET ON MED BALL
Count rounds and reps of ALL 3 WODS for TOTAL SCORE!
Tueday 11/24/20 20-minute AMRAP
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WARM UP: 3 ROUNDS
Run 200m
10 hip bridges
10 air squats
10 sit ups
4 segmented burpees
3 inch worms
WOD:
Complete as many rounds as possible in 20 minutes of:
200-meter run
10 front squats
20 Reverse curl sit-ups
BONUS: 40 WALL BALL SHOTS under :90
Monday 11/23/20 DEADLIFTS DONE RIGHT
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WARM UP: 3 RFT
10 AIR SQUATS
10 GOOD MORNINGS
10 SIT UPS
10 HIP BRIDGES
100m ROW
3 INCH WORMS
SKILL: DEADLIFT 5-4-3-3-2
4 RFT
25 DEADLIFTS @75% MAX
400m RUN
Wednesday 11/18/20 LADDER & BONUS
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A ladder consists of TWO exercises. Your total will always equal 11. So if you do TEN Med Ball cleans, you will follow it with ONE Reverse Lunge.....then NINE Med Ball Cleans, TWO Reverse Lunges......and so on.
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
O.H. REVERSE LUNGE
15 BACK EXTENSIONS
20 PULL UPS
30 KNEES TO ELBOWS
Tuesday 11/17/20 HERO WOD Matt 16
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HERO WOD "MATT 16"
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.
