CrossFit Sebring

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

 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

20 MINUTE AMRAP

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

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

TODAY'S WOD:
Run 1 mile

100 sit-ups

100 deadlifts @75% max. wt.

Run 1 mile

BONUS:  100 SIT UPS and TABATA SPRINTS!!!

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

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

WOD:  "FRAN"
21-15-9

THRUSTERS
PULL UPS

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

SKILL:  Front Squats and Rope Climb

4 ROUNDS

  1 Rope Ascent

  5 Burpees

10 Front Squats 95/65

20 Ab Mat Sit Ups

 

 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

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