CrossFit Sebring

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

Today's WOD Post New Entry

 

 

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TUESDAY 07/13/21 BOOTCAMP 40:20

Posted by Lisa Celentano on July 12, 2021 at 5:35 PM Comments comments ()
BOOTCAMP 
:40 WORK
:20 REST/TRANSITION
4 ROUNDS (including warm up round)

WALKING LUNGES
WALL BALL SHOTS
(or squats)
REVERSE CURLS (on bench)
DEVILS PRESS

Monday 07/12/21 "FRAN" +

Posted by Lisa Celentano on July 11, 2021 at 3:45 PM Comments comments ()

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FRAN
21-15-9 FOR TIME

THRUSTERS 95#/65#
PULL UPS

400m RUN/ROW AFTER EACH SET

Thursday 07/08/21 BOOTCAMP 40:20

Posted by Lisa Celentano on July 7, 2021 at 6:35 PM Comments comments ()

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8 Exercise - 3 rounds - 40 seconds INTENSE work

          1 BACK SQUAT    JUMP ROPE
2.  PLANK                ROW
            3.  PUSH PRESS    JUMP ROPE
4.  TOES TO BAR     ROW

BONUS:  3 ROUNDS of ADVANCED PLANK


 

 

Wednesday 07/07/21 KAREN +

Posted by Lisa Celentano on July 6, 2021 at 5:35 PM Comments comments ()

Karen
150 WALL BALL SHOTS

FOR TIME

RUN/ROW 800m Before AND After WOD

MONDAY 07/05/21 HERO WOD Rahoi

Posted by Lisa Celentano on July 3, 2021 at 6:35 PM Comments comments ()

BAR FACING BURPEES

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HERO WOD     "RAHOI"

12 min. AMRAP

12 Box Jumps 20"

6 Thrusters 95/65 (85/55, 65/45)

6 Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

 

Thursday 07/01/21 Minute Medley

Posted by Lisa Celentano on June 30, 2021 at 5:35 PM Comments comments ()

ONE MINUTE MEDLEY 
3 sets

 

LATERAL BOX SQUATS with WEIGHT

RUSSIAN TWIST WALL SIT

SIT & STAND - MED BALL

DECLINE PUSH UPS - OFF BENCH

KB CROSS OVERS

PULL UPS or RING ROWS

 

Do each exercise for 60 seconds, move to next drill

...

Wednesday 06/30/21

Posted by Lisa Celentano on June 29, 2021 at 5:35 PM Comments comments ()

Row 500 meters or RUN 400m

30 bodyweight bench presses

Row 1,000 meters or RUN 800m

20 bodyweight bench presses

Row 2,000 meters or RUN 1600m (1 mile)

10 bodyweight bench presses

Tuesday 06/29/21

Posted by Lisa Celentano on June 28, 2021 at 5:35 PM Comments comments ()

40-30-20-10 reps for time of:

 

AB MAT Sit Up
Toes-to-bars

Wall-ball shots

 

400m ROW or RUN or WALK after each set




♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Monday 06/28/21

Posted by Lisa Celentano on June 28, 2021 at 9:50 AM Comments comments ()

4 Rounds FT

400 m Run

20 Walking Lunges 15lb/25lb

10 Deadlifts


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