Blackbeard, Author at CrossFit Blackbeard - Page 132 of 137

CALL ROB: (219) 308-5357

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

Friday 7/5/13

Barbell Gymnastics Snatch(full squat) + 3 Push-Jerk behind the neck(snatch grip)- 5×1 Notes: Heavy but prefect technique. Rest 60 seconds between sets.   Met-Con “Jack” 20 minute AMRAP 10 Push-press 115/75# 10 Kettlebell Swings 53/35# 10 Box Jumps...

Thursday 7/4/13

Happy 4th of July!!! Rest day The box will be closed today.

Wednesday 7/3/13

Strength Pausing Front Squats-10×1 Notes: 3 second pause at the bottom of the squat. Heaviest as possible with perfect technique. Rest as needed between sets.   Skill Handstand walking   Met-Con For time: 50-40-30-20-10 Abmat Sit-ups 5-10-15-20-25 Goblet Squats 70/44#

Tuesday 7/2/13

Barbell Gymnastics 3-Position Power Clean  + 1 Split Jerk (after last rep) – 5×1 Notes:  75%-85% of 1RM. If you feel good on your last 2 sets go up in weight. Rest 60 seconds between sets.   Met-Con 3 Rounds: 12 Hang Power Cleans 185/115# 12 Knees-to-Elbows 600...

Saturday, 6/29 Partner WOD Winners!

Congrats to Andrea K. and Iani for earning the champion belt this week!

Paleo Potluck update

We have moved the Epic 80’s Paleo Potluck from Saturday, July 6 to Saturday, July 13 in order to accommodate all our athletes who will be traveling or relaxing for the holiday weekend. Please sign up at the box to indicate what dish you plan to bring!

Monday 7/1/13

Barbell Gymnastics Snatch segment pull + High-hang snatch – 7×1 Notes: Heaviest as possible with perfect technique. Rest 60-90 seconds between sets.   Skill Muscle-ups or Muscle-up handstand push-up   Met-Con 10 minute AMRAP of: 60 Bar-facing burpees 30...

Independence Day Hours

In observance of Independence Day, we will be honoring our Rest Day on Thursday, July 4 by remaining closed. We will reopen for classes on Friday at noon. Don’t forget! The Epic 80’s Paleo Potluck will be held on Saturday, July 6 following the 9AM Group WOD!

Saturday 6/29/13

Barbell Gymnastics 15 minutes to find your 1RM Clean & Jerk   Met-Con Teams of 2 6 minute AMRAP 15 wall balls 20/14# 10 Sumo deadlift high-pull 95/65 # Rest 3 minutes 6 minute AMRAP 4 Thrusters 115/75 8 Push-ups 12 Kettlebell swings 70/44        ...

Saturday, July 6 Epic 80’s Paleo Potluck!

Oh, it is on! The next Paleo Potluck is going to have a theme…. The 80’s! The morning team workout will be invaded by the 80’s! Wear all your 80’s stuff and if you are too young to own any then raid your parents 80’s stash! Bring anything from the...