CrossFit Sebring

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

Today's WOD Post New Entry

 

 

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Thursday 12/03/20 HIIT Strength

Posted by Lisa Celentano on December 2, 2020 at 5:40 PM Comments comments (0)
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 SWING

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Wednesday 12/02/20 Chicago

Posted by Lisa Celentano on December 1, 2020 at 2:35 PM Comments comments (0)

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

 

 

2020 HOLIDAY SCHEDULE

Posted by Lisa Celentano on December 1, 2020 at 8:20 AM Comments comments (0)

Tuesday 12/01/20 Hero WOD "Rene"

Posted by Lisa Celentano on November 30, 2020 at 6:05 PM Comments comments (0)

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Monday 11/30/20 Overhead Squats WOD

Posted by Lisa Celentano on November 30, 2020 at 12:35 AM Comments comments (0)

WOD

STRENGTH:  Overhead Squats

                         5 - 5 - 3 - 3

METCON:  4 ROUNDS FT

                    10 OH Squats

                    20 KB Swings

                    30 CF Sit Ups

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Thanksgiving Morning! 11/26/20 Med-Ball Medley

Posted by Lisa Celentano on November 26, 2020 at 6:25 AM Comments comments (0)

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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

Posted by Lisa Celentano on November 23, 2020 at 3:45 PM Comments comments (0)

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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

Posted by Lisa Celentano on November 22, 2020 at 8:05 PM Comments comments (0)

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

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 4 RFT

25 DEADLIFTS @75% MAX
400m RUN
 

Wednesday 11/18/20 LADDER & BONUS

Posted by Lisa Celentano on November 17, 2020 at 5:00 PM Comments comments (0)
LADDER
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.

MEDICINE BALL CLEAN
10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

O.H. REVERSE LUNGE 

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BONUS:  FOR TIME
15 BACK EXTENSIONS
20 PULL UPS
30 KNEES TO ELBOWS

Tuesday 11/17/20 HERO WOD Matt 16

Posted by Lisa Celentano on November 16, 2020 at 11:30 AM Comments comments (0)

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.


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