CrossFit Sebring

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

Today's WOD Post New Entry

 

 

view:  full / summary

Tuesday 10/06/20 BASELINE FROM HELL

Posted by Lisa Celentano on October 5, 2020 at 8:00 PM Comments comments (0)
4RFT
3 minutes rest between each round,  Score each round, record LOWEST  score.

You need Adobe Flash Player to view this content.

400M RUN or ROW
10 PULL UPS
20 PUSH UPS
30 SIT UPS
40 SQUATS

Monday 10/05/20 Diane & Elizabeth

Posted by Lisa Celentano on October 5, 2020 at 8:45 AM Comments comments (0)

10 Reasons To Exercise! STICK WITH IT!!!

Posted by Lisa Celentano on October 5, 2020 at 7:00 AM Comments comments (0)

 

 

Friday 10/02/20 BONUS WOD!!

Posted by Lisa Celentano on October 2, 2020 at 12:10 PM Comments comments (0)

3-5 RFT
8 WALKING LUNGE 45#/65#(front rack pos.)
200m RUN
8 SPIDER MAN PUSHUPS
8 KB TURKISH GET UPS
8 LATERAL BOX JUMPS
1 RIG WALK

You need Adobe Flash Player to view this content.


 

Thursday 10/01/20 Partner WOD

Posted by Lisa Celentano on October 1, 2020 at 2:25 AM Comments comments (0)

Sorry I'm late with this, it's been a busy morning!!

This is a fun one that builds teamwork and drive cuz no one likes letting their par!ner down!

You need Adobe Flash Player to view this content.

TEAM WOD - 2 RFP (Rounds for Points)

TEAMMATE #1                                          TEAMMATE #2
50 SIT UPS                            ROW (Count CALORIES)
RUN/ROW 200                        KB SWINGS (count swings)
12 PUSH UPS                             WB SHOTS (count reps)
10 PULL UPS                          WEIGHTED LUNGES (count)    

EACH TEAMMATE WILL PICK UP THE COUNT ON THE RIGHT HAND SIDE FOR A GRAND TOTAL.

The entire WOD takes about 15-20 minutes.

Wednesday 09/30/20 "The 9"

Posted by Lisa Celentano on September 30, 2020 at 6:10 PM Comments comments (0)

You need Adobe Flash Player to view this content.

It's good for you all to get back to BASICS every once in awhile!!

Today's task:  Complete 5 reps of EACH exercise for 3 ROUNDS
Rest 2 mins. between each round
add weight each round
(if applicable)

1. AIR SQUAT  2.  FRONT SQUAT  3.  OVERHEAD SQUAT
4. SHOULDER PRESS  5.  PUSH PRESS  6.  PUSH JERK
7.  DEADLIFT  8.  SDHP  9. MED BALL CLEAN

Try to use the same weight for:
PUSH PRESS  *  SDHP * PUSH JERK
HEAVIEST:  DEADLIFT & FRONT SQUAT

Monday 09/30/20 HERO WOD "Wood"

Posted by Lisa Celentano on September 27, 2020 at 5:35 PM Comments comments (0)

You don't have to be in shape to CrossFit, You don't have to have a six-pack, or be able to do pull ups, push ups, BURPEES or even a sit up.  You have to WANT IT!  You have to want to FEEL BETTER about yourSELF, your peers, your community, your job, your kids, your significant other.....YOUR LIFE!  Just show up!  You will leave inspired and accomplished......AND downright AWESOME!


2 SESSIONS TODAY:  4:15 PM  *  5:30 PM


TODAY'S WOD  -  5 ROUNDS FOR TIME

400m RUN

10 BURPEE BOX JUMPS

10 CATAPULT SIT UPS  20/15

10 THRUSTERS  95/65

1 Minute REST


CLOSED Saturday 09/26/20

Posted by Lisa Celentano on September 25, 2020 at 1:20 AM Comments comments (0)

We will see you all MONDAY 09/30/20  
  Go enjoy your weekend!!

 

Thursday 09/24/20 BOOTCAMP

Posted by Lisa Celentano on September 23, 2020 at 7:35 PM Comments comments (0)

BOOTCAMP  40:20   4 ROUNDS 

You need Adobe Flash Player to view this content.

40 SECONDS WORK  -  20 SECONDS TRANSITION

4 rounds - COUNT LAST ROUND FOR TOTAL POINTS
1.  BATTLE ROPE            ROW
2.  DEVILS PRESS              JUMP ROPE
3.  SIT & STAND                VERSA CLIMBER
4.  KB LATERAL LUNGE      STEP UPS

Wednesday 09/23/20 SUMO DEADLIFT HIGH PULLS

Posted by Lisa Celentano on September 22, 2020 at 6:00 PM Comments comments (0)

5 RFT

15 Sumo Deadlift high pulls

15 Calories on rowing machine or 2 min. BIKE

15 Plank jacks 



Rss_feed