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CrossFit Sebring

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

Today's WOD

Today's WOD Post New Entry

 

 

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Wednesday 12/07/22 ANNIE

Posted by Lisa Celentano on December 6, 2022 at 5:05 PM Comments comments (3)

3 SESSIONS TODAY 

8:30 AM   *   4:15 PM   *   5:30 PM

I have had a few complaints about classes starting late due to late arrivals and way too much CHIT CHAT!!  Please arrive on time or even early and START YOUR WARM UP!   

ANNIE

50-40-30-20-10
DOUBLE UNDERS
(SINGLES DO NOT COUNT!!!)
SIT UPS 

BONUS: 50 WALKING LUNGES

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Tuesday 12/06/22 KB Madness!!

Posted by Lisa Celentano on December 5, 2022 at 5:05 PM Comments comments (102)

We will be using the same WARM UP for the entire month of DECEMBER!

It's the common man's workout!!  Stay safe, stay limber....and get STRONG!

WOD - FOR TIME

75 KB SWINGS
RUN 1 MILE
75 KB SWINNGS

I will allow you guys to break this up into 2 sets of 38/37 KB SWINGS and 800m RUN...but I'd prefer you
tough it out and work at it as written .

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Monday 12/05/22 JENNY

Posted by Lisa Celentano on December 3, 2022 at 10:05 PM Comments comments (101)

WOW!  It's already DECEMBER!!   

 I've got an action-packed month planned for you all starting with TODAY!  Let's start with re-embracing our effective warm ups!

WARM UP: 2 ROUNDS

RUN 400m
10 AIR SQUATS
10 SUPPORTED BACK LUNGES
10 LEG SWINGS (FORWARD & LATERAL)
10 AB MAT SIT UPS
10 HIP BRIDGES
8 PUSH UPS
6 INCH WORMS
3 GROINERS EACH LEG
3 SCORPIONS EACH LEG
ROW 200m

STRENGTH:  BACK SQUAT  5-5-5-5-5

WOD:  "JENNY"  20 MINUTE AMRAP

RUN 400m
20 BACK SQUATS  85/55
                                  20 MED BALL SIT UPS  20/15

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Thursday 12/01/22 DEADLIFT TABATA

Posted by Lisa Celentano on November 30, 2022 at 4:55 PM Comments comments (697)

WOD

TABATA:  8 cycles of 20sec ON/10sec REST

JUMP ROPE/DBL UNDERS

WEIGHTED SQUATS 60/30 lbs.

ROWING PLANK

DEADLIFT 165/105

 PLANK HEEL LIFTS












Wednesday 11/30/22 "Nancy"

Posted by Lisa Celentano on November 29, 2022 at 5:45 PM Comments comments (1)

                                             Let's work on one of my all time LEAST FAVORITES!!!                                    The OVERHEAD SQUAT!
5 X 5 adding weight each round, shooting for your PR

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WOD    "Nancy"

5 rounds for time of:

400 meter run

15 Overhead squats  Rx 95#/65#

 

Tuesday 11/29/22

Posted by Lisa Celentano on November 28, 2022 at 5:35 PM Comments comments (14)

SKILL REVIEW:  Sumo Deadlift High Pull
15 minutes of technique training reaching highest weight possible with clean form.
5-5-5-5-5

WOD - 21 - 15 - 9
SDHP
BOSU PUSH UPS
KNEES TO ELBOWS
ROW 250/RUN 200 after each set

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Monday 11/28/22 ~ 24-Minute AMRAP

Posted by Lisa Celentano on November 27, 2022 at 4:15 PM Comments comments (44)

24-Minute AMRAP
w/PARTNER

200m RUN P-1 carries ball 100m, P-2 carries ball 100m
P-1   20 WALL BALL SHOTS
P-2  GLUTE BRIDGE WALL CLIMB (THEN SWITCH)

ONLY COUNT GLUTE BRIDGE WALL CLIMB REPS FOR TEAM TOTAL

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Thuesday 11/24/22 T'Giving 5K WOD

Posted by Lisa Celentano on November 23, 2022 at 5:25 PM Comments comments (146)

 

ONE CLASS TODAY - 9:00 AM ONLY!!!

 

I decided to do something different this year, and give all of you a chance to sleep in just a little before the fun begins!! I'm thinking this might have to become an annual event...It's still a 5K, just broken up with a few goodies!

 


 

WHEN: Thanksgiving Morning

WHAT TIME: 9:00 AM

WHERE: CrossFit Sebring

WHAT: A fun 5k broken into (6) 800m runs with 5 BURPEES & 10 AIR SQUATS at each round. Ideal for beginners through advaned.

 

ANYONE IS INVITED TO COME PLAY......

& it's FREE!!!!! with plenty of parking!

 

Wednesday 11/23/22 Pre-Thanksgiving WOD

Posted by Lisa Celentano on November 22, 2022 at 5:30 PM Comments comments (206)

This is a great one to repeat from 2011!!

See you tomorrow for our CROSSFIT SEBRING TURKEY TROT!!

Tuesday 11/22/22 TABATA TUESDAY

Posted by Lisa C - Owner on November 21, 2022 at 4:30 PM Comments comments (33)

TABATA TUESDAY

20:10 (8 ROUNDS each exercise)
PLATE PRESS  45/35
SDHP w/BARBELL
ASSAULT Bike
MED BALL SITUPS

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