CrossFit Sebring

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

Today's WOD Post New Entry

 

 

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Wednesday 10/28/20

Posted by Lisa Celentano on October 27, 2020 at 7:00 PM Comments comments (0)

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SKILL WORK:  MED BALL CLEAN & PULL UP PROGRESSIONS

WOD - 6 RFT

9 MED BALL CLEANS
6 TOES TO BAR
25 DOUBLE UNDERS (75 SINGLES)

Tuesday 10/27/20

Posted by Lisa Celentano on October 27, 2020 at 5:45 AM Comments comments (0)

WOD

STRENGTH:  BACK SQUAT  5-5-3-3-3

METCON:

15min. AMRAP

  5 PULL UPS

10 BACK SQUATS @ 60% of 3 rep max

25 BATTLE ROPE UNDULATION

200m RUN

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Monday 10/26/20 DEADLIFT DAY

Posted by Lisa Celentano on October 26, 2020 at 5:35 AM Comments comments (0)

This is our FINAL week of October.....Let's start it with the Walking DEADlift on Monday!

 

15 minutes:  Group warm up
15 minutes:  SKILL WORK  (deadlift & rope climb)

WOD: 3RFT

25 DEADLIFTS  @ 75% MAX
50 SIT UPS
3 ROPE CLIMBS
400m RUN (or row)

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Thursday 10/22/20 "CHIPPER"

Posted by Lisa Celentano on October 22, 2020 at 7:05 AM Comments comments (0)


"CHIPPER"
2 ROUNDS FOR TIME!!

20 Calorie Row OR 400m RUN

30 WallBall Shots

20 Toes to Bar

30 Box Jumps

20 SDHP

30 Burpees

20 Push Press

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WED. 10/21/20

Posted by Lisa Celentano on October 20, 2020 at 8:35 PM Comments comments (0)


SKILL WORK:  OH SQUATS

10 DUMBELL THRUSTERS
10 PULL UPS  
RUN or ROW 200m

5 ROUNDS FT

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Tuesday 10/20/20 HIIT Strength

Posted by Lisa Celentano on October 20, 2020 at 6:40 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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Monday 10/19/20 ELIZABETH & EMOM

Posted by Lisa Celentano on October 18, 2020 at 7:55 PM Comments comments (0)

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2 SESSIONS TODAY:   4:15 PM & 5:30 PM

I had a great trip to Montana and got our older son all moved back to Sebring!  Thank you all for holding down the fort and putting in such hard work and great gains!  I have a fun one planned to start the week.  OPEN GYM starts at 3:00 pm and the Hairy's Cafe will be open for smoothies and coffees too!

WOD:  ELIZABETH

21-15-9

CLEAN  135/95
RING DIPS

MET-CONEMOM 9 Minutes
20 KB Swings
15 DU's or 45 Singles
10 Gate Swings
5 BURPEES

 

Monday 10/12/20 Front Squat WOD

Posted by Lisa Celentano on October 11, 2020 at 12:45 PM Comments comments (0)


"Super Bowl Recovery WOD"

4 Rounds

15 Front Squats 95/65

500m Row -or- 400m Run

25 Sit Ups

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Thursday 10/08/20 "Karen"+

Posted by Lisa Celentano on October 7, 2020 at 9:00 PM Comments comments (1)

WOD - For Time

"KAREN"

150 Wallball Shots 20/14
REST 3 minutes.....then
1000m ROW or RUN
GOAL - SUB 5:00

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Wednesday 10/07/20 SLOSH PIPE BOOTCAMP

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

BOOTCAMP style workouts are a lot like a TABATA workout. I use a 40:second work window, with a 20 second rest/transition time.

MET-CON:

800m RUN/ROW

75 SINGLE JUMP ROPE

400m RUN/ROW

50 STEP UPS

200m RUN/ROW

25 LATERAL JUMP OVERS

 

BOOTCAMP WOD
 :40 WORK
:20 REST

1. SLOSH PIPE PUSH PRESS

2. MED BALL CLEANS

3. DOUBLE UNDERS

4. MED BALL RUSSIAN TWISTS


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