Blackbeard, Author at CrossFit Blackbeard - Page 2 of 137

CALL ROB: (219) 308-5357

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

Monday, October 9, 2017

Benchmark Monday “Dirty 30″ (In honor of turning 30 today) For time: 30 Box Jumps 24/20” 30 Jumping Pull-ups 30 Kettlebell Swings 35/26# 30 Walking Lunges 30 Knee-to-elbows 30 Push Press 30 Hip Extensions 30 Wall Balls 20/14# 30 Burpees 30 Double-unders
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Saturday, October 7, 2017

StongerFit Saturday (8AM Only) A.) Banded Sprints (Partner) 8 Sets of 30ft B.) Zercher Squat EMOM for 10 minute; 2 Reps (Building) C.) 200M Max Sled Pull or Push Intensity Saturday Teams of 2 2 Rounds of: 600M Farmers Carry 53/35# 400M Front-Rack Carry 53/35# 200M Overhead Carry 53/35#
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First Friday Hero “Andy” For time: 25 Thrusters 115/75# 50 Box Jumps 24/20″ 75 Deadlifts 115/75# 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters *Scale as needed*  
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Thursday, October 5, 2017

Endurance Thursday 2 Rounds of: 2 minute AMRAP of: Squat Snatch 135/95# Rest 2 minutes 2 minute AMRAP of: Over & Under 24″/20″ Rest 2 minutes 2 minute AMRAP of: 10 Meter Sprint Rest 2 minutes *Record all 3 movements; Scale as needed*
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Wednesday, October 4, 2017

Gymnastics Wednesday A.) For time: 21-15-9-15-21 Calories (Row/Bike) Double-unders x 3 Wall Balls 20/14# B.) Core Work 3 Sets 10 Floor Wipers 20 Reverse Crutches
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Tuesday, October 3, 2017

HAM Sandwich Tuesday A.) Bench Press 10 Sets of 3 reps B.) 10 minute EMOM of: Min 1: 20 Barbell Curls 45/35# Min 2: 20 Kettlebell Swings 44/26#
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Monday, October 2, 2017

Murder Monday “Modified Cindy” For time: Clean & Jerk 155/105# 1,2,3,4,5,6,7,8,9,10 1 Round of: “Cindy” after each round of C&Js. 5 Pull-ups 10 Push-ups 15 Air Squats Midline/Cool Down Jefferson Curl 3 Sets of 10 reps (Light/Slow)
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Saturday, September 30, 2017

Box News:  Join us tomorrow as we celebrate Blackbeards fifth anniversary party at 3 daughters (7 PM-10PM) Saturday Intensity Teams of 2 15 minute AMRAP of: 50 Wall Balls 20/14# 10 Partner Bar-facing Burpees 50 Deadlifts 155/105# 10 Partner Bar-facing Burpees 50 Calories (Bike or...
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Thursday, September 28, 2017

Box News: Blackbeard anniversary party this Saturday @ 3 daughters (7pm-10pm) Endurance Thursday For time: Row 2000 meters 75 Kettlebell Swings 53/35# Rest 5 minutes Run 1 mile 75 Box Jumps 24/20″
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Wednesday, September 27, 2017

Burner Wednesday 3 Rounds of: 50 Double-unders 40 Abmat Sit-ups 30 Medicine Ball Cleans 20 Pull-ups 10 Handstand Push-ups Fitness-  scale movements/reps.
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