Blackbeard, Author at CrossFit Blackbeard

CALL ROB: (219) 308-5357

4400 34th Street North, Unit K
St. Petersburg, FL 33714

Wednesday, August 23, 2017

Weightlifting Wednesday A.) Performance For Time: (15 minute CAP) 10 Unbroken Back Squats 225/155# 8 Unbroken Back Squats 6 Unbroken Back Squats 4 Unbroken Back Squats 2 Unbroken Back Squats *30 Abmat Sit-ups before each round* Fitness: Heavy Sets: 10,8,6,4,2 *15 Abmat Sit-ups...
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Tuesday, August 22, 2017

Benchmark Tuesday “Filthy 50″ For time: 50 Box Jumps 24/20” 50 Jumping Pull-ups 50 Kettlebell Swings 44/35# 50 Walking Lunges 50 Knee-to-elbows 50 Push-Press 45/35# 50 Hip Extensions 50 Wall Balls 20/14# 50 Burpees 50 Double-unders
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Monday, August 21, 2017

Gymnastics Monday Performance 20 minute EMOM Min 1: 2 Rope Climbs 15ft Min 2: 15/12 Calories (Bike or Row) Fitness 20 minute AMRAP of: 12 Calories 6 Rope Walk-ups
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Saturday, August 19, 2017

Mash-up Saturday Teams of 2 For time: 100 Double-unders 50 Kettlebell Swings 53/35# 25 Thrusters 95/65# -Rest 4 minutes- 6 Rounds of: 3 Power Snatches 155/105# 2 Rounds of: “Cindy” 1 Rope Climb 15ft -Rest 4 minutes- For time: 100 Calories (Bike or Row) 100 Bench Press...
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Friday, August 18, 2017

Benchmark Friday A.) Power Cleans 5 Sets of 3 Reps (Building) B.) “15.4” 8 minute AMRAP of: 3-6-9-12-15…etc Handstand Push-ups * After every round 6 Power Cleans 185/125#
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Thursday, August 17, 2017

Endurance Thursday “Long Distance Helen” 3 Rounds of: Run 800 meters 21 Kettlebell Swings 53/35# 12 Pull-ups
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Wednesday, August 16, 2017

Gymnastics Wednesday A.) Performance For time: 100 Toes-to-Bar *EMOM 10 Air Squats* Fitness For time: 75 Knee Raises or Toes-to-Pole *Cut reps down if needed. B.) 3 Rounds of: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 10 sec: Hollow Hold
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Tuesday, August 15, 2017

Burner Tuesday For time: 21-18-15-12-9-6-3 of: Calorie (Bike or Row) Power Snatch 75/55# Burpees over the barbell *Scale as needed*
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Monday, August 14, 2017

Weightlifting Monday A.) 10 minute EMOM of: Min 1: 10 Bench Press Min 2: 15 Wall Balls Performance 185/125# Fitness- 115/75#< B.) 3 Heavy Sets: 8 Landmine Rows 8 Dumbbell Bicep Curls (8/8) 20 Banded Pull Aparts
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Friday, August 11, 2017

Benchmark Friday Crossfit Open 12.2 Rx Performance 10 minute AMRAP of: 30 Snatches 75/45# 30 Snatches 135/75# 30 Snatches 165/100# Max Reps: Snatches 210/120# Fitness Crossfit Open 12.2 Scaled 10 minute AMRAP of: 30 Snatches 45/35# 30 Snatches 65/55# 30 Snatches 95/65# Max Reps:...
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