CrossFit Sebring

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

Today's WOD Post New Entry

 

 

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Thursday 04/30/20 "CHIPPER"

Posted by Lisa Celentano on April 29, 2020 at 8:30 PM Comments comments (0)

 MET-CON (1 ROUND of 3mile BIKE -or- 800m RUN)

 

then...."Chipper"

 

50 JUMP TOUCHES

40 WEIGHTED WALKING LUNGES

 

30 MED-BALL SIT UPS

 

20 SUMO DEADLIFT HIGH PULL

 

10 PULL UPS
3 MINUTE REST - 2 ROUNDS FT


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Wednesday 04/29/20 15 minute EMOM

Posted by Lisa Celentano on April 28, 2020 at 9:20 PM Comments comments (0)

EMOM - Every Minute On the Minute for 15 minutes.

 

Set your countdown timer for 15:00.  Try to complete ALL of the following exercises within :60.....if you do, you get a point and a rest until the clock resets to :00.

REMEMBER:  YOU CAN USE A FULL GALLON JUG OR DUMBBELL AS A KB

 

6 KETTLEBELL SQUATS
10 KETTLEBELL SWINGS  

         10 ACCORDIAN CRUNCHES 
10 WEIGHTED RUSSIAN TWISTS
 

 

 

Tuesday 04/28/20 Outdoor LADDER WOD

Posted by Lisa Celentano on April 27, 2020 at 8:40 PM Comments comments (0)

RUN 200m then...
10-9-8-7-6
each exercise

RUN 200m then...
5-4-3-2-1 
each exercise 
RUN 200m

SQUAT JUMPS
KICK THROUGHS
REVERSE AB CURLS
SIDE KICK SQUAT


Saturday 04/25/20

Posted by Lisa Celentano on April 24, 2020 at 9:50 PM Comments comments (0)

We are hoping to get back in the gym soon to help you get your groove back.  If weather permits, get out side and go for a power walk or bike ride.  Smile, live in the moment and remember....everything is temporary.  Create your own peace.

Thursday 04/23/20 KETTLEBELL HELL

Posted by Lisa Celentano on April 20, 2020 at 2:30 PM Comments comments (0)

If you don't have a kettlebell, You can use a GALLON JUG, a DUMBBELL, a SANDBAG, or anything with handles like a small TOTE BAG filled with weight.


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3RFT
30 KETTLEBELL SWINGS
30 KETTLEBELL SQUATS
30 RUSSIAN TWISTS


Wednesday 04/22/20 BURPEES & BENCH EMOM

Posted by Lisa Celentano on April 19, 2020 at 5:20 PM Comments comments (0)

14 minute EMOM = Every Minute On the Minute

Your Goal?  Set your countdown timer for 14 minutes.   Complete every rep of each defined exercise within 60 seconds.  Give yourself a point for each round completed.  Round starts over at :00

6  BURPEES
8  BENCH PRESS

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Tuesday 04/21/20 "Tabata Tuesday"

Posted by Lisa Celentano on April 19, 2020 at 5:00 PM Comments comments (0)

Most of you have an app on your phone for TABATA TRAINING. 

4 EXERCISES
:20 SECONDS of HARD  WORK
:10 SECONDS REST
8 ROUNDS

WALL CLIMBS  *  LATERAL LUNGES  * 
JUMP ROPE or HIGH KNEES *  REVERSE CURLS

Monday 04/20/20 DEADLIFT WOD

Posted by Lisa Celentano on April 19, 2020 at 4:30 PM Comments comments (0)
3RFT
25 DEADLIFTS
50 SIT UPS
3 ROPE CLIMBS (or BED SHEET ROWS!)
400m RUN/WALK or 800m BIKE RIDE

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Saturday 04/18/20 OUTDOOR WOD

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

So many of you have dusted off your old bikes or purchased new ones during this pandemic.  Let's get out there and enjoy an outdoor WOD with the family.  Please practice safe distancing and wear appropriate gear.

4 - 10 mile BIKE RIDE

Then....3 ROUNDS of

 

10 DECLINE PUSH UPS
12 ACCORDIAN CRUNCHES
14 JUMP SQUATS
3 HEADSTANDS or CARTWHEELS

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FRIDAY 04/17/20 REST DAY

Posted by Lisa Celentano on April 13, 2020 at 11:25 AM Comments comments (0)

Dear CrossFit Sebring Family,

I know you all are probably getting as frustrated as we are not being able to be with your like-minded fitness-family. But...things are LOOKING UP!  I hope to have good news for you in the next few days! Again, thank you for holding on with us as we navigate our way to a new normal.  Staying active is very important, especially to people like us.  If you have a fitness routine that has been interrupted through no fault of your own, it is oftentimes tougher for you compared to someone who has not yet figured out the important balance of HEALTHY BODY - HEALTHY MIND. 

We hope to be back in the gym with you very soon! 

Much Love, 

Your CrossFit Sebring Team






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