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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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Monday 09/19/22

Posted by Lisa C - Owner on September 17, 2022 at 4:40 PM Comments comments (106)

ENDURANCE/STRENGTH WOD

Skill Review:  KB Swings

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WOD
RUN 200m or ROW 300m
15 KB SWINGS
10 WB SHOTS

RUN 200m or ROW 300m
15 BATTLE ROPE (each arm)
10 PULL UPS

RUN 200m or ROW 300m
3 BURPEES
10 WEIGHTED WALKING LUNGES (each leg)

2-3 RFT

Thursday 09/15/22 BOOTCAMP 40:20

Posted by Lisa Celentano on September 14, 2022 at 5:40 PM Comments comments (189)

Wednesday 09/14/22 ROPES & SQUATS!

Posted by Lisa Celentano on September 13, 2022 at 5:45 PM Comments comments (155)

Tuesday 09/13/22 * 21-15-9

Posted by Lisa Celentano on September 12, 2022 at 5:40 PM Comments comments (48)

WARM UP:  12 minutes STEP TRAINING w/Lisa
4 INCH WORMS
10 SCORPIONS
6 SEGMENTED BURPEES
14 DEEP BACK LUNGES
PARTNER PULLS


WOD:  21-15-9

400 Meter Run in Between Each Set

Burpees

Plate Lunges

Sit-Ups

See the source image

Monday 09/12/22 NEVER FORGET WOD

Posted by Lisa Celentano on September 11, 2022 at 7:05 PM Comments comments (49)


Since 9/11 fell on a Sunday this year, we will be honoring our fallen on Monday, 09/12/22. 

CLASSES AT 4:15 & 5:30 PM

9/11/2001  NEVER FORGET WOD

2001 m run

-11 Box Jump (24/20)

-11 Burpees
-11 Thrusters (135#/95#)
-11 Chest to Bar Pull UP
-11 Power Cleans (135#/95#)
-11 Hand Stand Push Ups 
-11 Kettle Bell Swings (50/35#))
-11 Toes to bar
-11 deadlifts (170#/115#)

2001 m Run or row - alternate from what you started with





Thursday 09/08/22

Posted by Lisa Celentano on September 7, 2022 at 4:40 PM Comments comments (215)


SKILL:  Front Squats and Rope Climb

4 ROUNDS

  1 Rope Ascent

  5 Burpees

10 Front Squats 95/65

20 Ab Mat Sit Ups

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Wednesday 09/07/22 OLD SCHOOL MEDLEY

Posted by Lisa Celentano on September 6, 2022 at 4:20 PM Comments comments (339)

Let's play.........OLD SCHOOL!!  Come "enjoy" my ONE MINUTE MEDLEY of BOOTCAMP type fun!

ONE MINUTE MEDLEY

BOX LUNGES WITH PUSH PRESS
PUSH OFFS - BASKETBALL DRILL
SIT & STAND - MED BALL
DECLINE PUSH UPS - OFF BENCH
CROSSOVERS with WEIGHT
PULL UPS

Do each exercise for 60 seconds, move to next drill
 2 -3 ROUNDS
3 Min. Rest Between Rounds
12 - 18 minute total work-out....PIECE OF CAKE!!

My son's birthday present - tossed in the jeep to hang that awesome license plate on!!!

Tuesday 09/06/22 Lynne & Nicole

Posted by Lisa Celentano on September 5, 2022 at 2:30 PM Comments comments (210)

SKILL WORK:  HOLLOW ROCKS  

https://youtu.be/hGwi6-YyjPo

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I love both of these WODS, so I generally combine them for a little twist.  Let's see whatcha got!!
2 WOD SESSIONS TODAY: 
 4:15 PM & 5:30 PM

 TODAY'S WOD:   LYNNE & NICOLE

5 Rounds for MAX REPS

400m RUN
BODYWEIGHT BENCH PRESS
PULL UPS

Thursday 09/01/22 "TWINS"

Posted by Lisa Celentano on August 31, 2022 at 4:20 PM Comments comments (405)

WOD

"TWINS"

Complete 3 Rounds of each couplet 

Couplet #1

400m Run OR 500m Row

10 HS Push Ups OR Push Press

Couplet #2

10 Thrusters 115/55

10 STRICT Pull Ups

 

Wednesday 08/31/22 HURRICANE

Posted by Lisa Celentano on August 30, 2022 at 5:40 PM Comments comments (62)


"Hurricane"

8 Rounds of 20 sec on 10 rest off:

Wall Ball

Sit Ups

Push Ups

Jumping Squats

Pull Ups

 


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