CrossFit Sebring

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

Today's WOD Post New Entry

 

 

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Monday 09/20/21

Posted by Lisa Celentano on September 19, 2021 at 7:40 PM Comments comments (11)

SKILL:  Front Squat
Group Stretch

5-5-4-3-2

WOD

10 FRONT SQUATS @85% of 3RM
20 WALKING LUNGES

20 FRONT SQUATS @75% of 3RM
40 WALKING LUNGES

30 FRONT SQUATS @65% of 3RM
60 WALKING LUNGES


COUCH STRETCH

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Thursday 09/16/21 6 RFT or TABATA scoring

Posted by Lisa Celentano on September 15, 2021 at 4:30 PM Comments comments (55)

6 RFT

40 Battle Rope

30 Sit-Ups

2 Rope Climbs

1 Rig Walk



Wednesday 09/15/21 DEADLIFT WOD

Posted by Lisa Celentano on September 14, 2021 at 4:05 PM Comments comments (35)

STRENGTH:  DEADLIFT  5 X 5 Adding weight each round

WOD:  21 - 15 - 9
DEADLIFT @ 85% of max. wt.
BURPEES over BAR

Tuesday 09/14/21 ~~ E.M.O.M.

Posted by Lisa Celentano on September 13, 2021 at 4:45 PM Comments comments (3)

 
Here's how it works:  You will do the first part AS QUICKLY AS POSSIBLE, trying to get it done in under :60.  Once completed, you will hop on the rowing machine and row for CALORIES until the bell rings.  You will then START OVER with the 5-10-15 part.

You will rest 2 minutes while your teammate goes since we won't have enough rowers. 
TEAM WITH THE MOST CALORIES BURNED WINS~!!

TOTAL TIME:  20 Minutes

Monday 09/13/21 TEAM CHALLENGE

Posted by Lisa Celentano on September 12, 2021 at 10:15 PM Comments comments (8)

 CHOOSE FROM 4:15 or 5:30pm SESSIONS TODAY!

 

TEAMS OF 3 must complete 2 ROUNDS AFAHP!!

Move 370 LBS of weight, one at a time
RIG WALK
RUN 200m as a TEAM
Move 370 LBS back
BALANCE BEAM - ROPE SWING
2 RFT

Thursday 09/09/21 OLD SCHOOL MEDLEY

Posted by Lisa Celentano on September 8, 2021 at 4:20 PM Comments comments (48)

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!!!

Wednesday 09/08/21 Lynne & Nicole

Posted by Lisa Celentano on September 7, 2021 at 4:40 PM Comments comments (11)

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

Tuesday 09/07/21

Posted by Lisa Celentano on September 6, 2021 at 8:05 PM Comments comments (17)

5 rounds for time of:

 

Run 400 meters

7 wall climbs

2 rope climbs, 15 ft.

https://youtu.be/p9Dij31d4s0



Monday 09/06/21 13 Heroes of Kabul

Posted by Lisa Celentano on September 6, 2021 at 7:55 PM Comments comments (0)

Thursday 09/02/21 Partner LADDER

Posted by Lisa Celentano on September 1, 2021 at 5:45 PM Comments comments (43)

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This is where we COMBINE the workers from the gigglers...and make exercise FUN!!

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Here's how it works: Pick a partner
PARTNER #1  -  MB Clean/Lunge LADDER,
Partner #2 -  Lunge/MB Clean LADDER.

Push each other to finish together...then grab that BONUS for extra credit!!

 

 LADDER WOD

MED BALL CLEANS 10-9-8-7-6-5-4-3-2-1

REVERSE DB LUNGES 1-2-3-4-5-6-7-8-9-10

 

 BONUS:      100 DOUBLE UNDERS   -or-

300m FARMER'S WALK 30/45#

 

 

 


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