CrossFit Sebring

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

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Thursday 11/20/19 Tabata Thursday

Posted by CrossFit Sebring on November 19, 2019 at 7:20 AM Comments comments (0)

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 Hero "Alan Cameron"

Posted by CrossFit Sebring on November 16, 2019 at 8:50 AM Comments comments (0)

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 10 min AMRAP

Posted by CrossFit Sebring on November 16, 2019 at 8:45 AM Comments comments (0)

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

NOVEMBER 2019 SESSION SCHEDULE

Posted by CrossFit Sebring on November 15, 2019 at 12:55 AM Comments comments (0)

Saturday 11/16/19 Partner WOD 9:15am

Posted by CrossFit Sebring on November 11, 2019 at 9:15 AM Comments comments (0)

Saturday 11/16/19

Partner WOD 9:15 am


Friday 11/15/19 Combat & YogaFLOW

Posted by CrossFit Sebring on November 11, 2019 at 9:15 AM Comments comments (0)

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

Posted by CrossFit Sebring on November 11, 2019 at 9:15 AM Comments comments (0)

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 Open 20.5

Posted by CrossFit Sebring on November 11, 2019 at 9:15 AM Comments comments (0)

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


Tuesday 11/12/19

Posted by CrossFit Sebring on November 11, 2019 at 9:10 AM Comments comments (0)

 

Tuesday 11/12/19 

Individual Stretch
Board

Group Warm-up
4x20 Tabata Jump Rope 
Back squat  5-4-3-2-1

WOD CORE & MORE
5 RFT, 25 Min Cap
10 Hollow Rocks
5 Back Squats
10 V-Up
5 Back Squats
10 Tuck Ups
5 Back Squats
10 second Hollow Hold
5 Back Squats


Cool Down


Monday 11/11/19 12 EMOM

Posted by CrossFit Sebring on November 10, 2019 at 6:30 PM Comments comments (0)

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





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