Blackbeard, Author at CrossFit Blackbeard - Page 2 of 132

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St. Petersburg, FL 33714

Monday, August 7, 2017

Weightlifting Monday “CrossFit Total” 1RM of: Back Squat Shoulder Press Deadlift
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Saturday, August 5, 2017

Mash-up Saturday Teams of 2 For time: “Bad Karma” 50-40-30-20-10 Barbell Curls 45/35# 10-20-30-40-50 Kettlebell Swings 53/35# -No Rest- For time: “Gut Buster” 150 Abmat Sit-ups Row 1500 meters 150 Abmat Sit-ups  
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Friday, August 4, 2017

First Friday Hero “Adam Brown” 2 Rounds of: 24 Deadlifts 295/205# 24 Box Jumps 24/20″ 24 Wall Balls 20/14# 24 Bench Press 195/135# 24 Box Jumps 24 Wall Balls 24 Cleans 145/95#
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Thursday, August 3, 2017

Endurance Thursday Performance 10 Rounds of: 40yd Farmers Carry 45/35# (Bumpers) 30 Double-unders 20 Air Squats 1 Rope Climb Fitness 7 Rounds of: 40 Dumbbell Farmers Carry 30 Singles 20 Air Squats 4 Rope Walk-ups
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Wednesday, August 2, 2017

Weightlifting Wednesday A.) 3-Position Snatch 4 Heavy Sets: 1 High Hang + 1 Mid Hang + 1 Floor B.) Clean & Jerk Complex 4 Heavy Sets: 1 Power Clean + 1 Front Squat + 1 Split Jerk
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Tuesday, August 1, 2017

Gymnastics Tuesday 20 Min EMOM of: Min 1: 14 Calories (Bike or Rower) Min 2: 12 GHD Sit-ups/ 24 Abmat Sit-ups Min 3: 10 Cherry Pickers (10/10) Min 4: 8 Pistol Squats (4/4) All moments will be scaled to your ability.
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Monday, July 31, 2017

Burner Monday A.) “SQT” 3 Rounds of: Run 200 meters 10 Ground-to-Overhead 95/65# B.) Accessory Work 4 Heavy Sets of: 8 Reverse Lunges (8/8) Rest as needed
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Friday, July 28, 2017

Box News: Saturday morning classes have been canceled 7/29/17. Come out and join us for the Tampa Bay Grid combine from 9am-3PM. Benchmark Friday “Sunshine State Cup” (Week 4) 3 Rounds of: 20 Wall Balls 20/14# 10 Toes-to-bars 5 Squat Cleans 155/105# 2 Rounds of: 25...
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Thursday, July 27, 2017

Endurance Thursday For time: Row 2000 meters 200 Double-unders 200m Walking Lunge  
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Wednesday, July 26, 2017

Burner Wednesday A.) Max Height Box Jump B.) For time: 60 Box Jumps 24/20″ 60 Burpees 60 Box Step-ups 35/20# Fitness- Scaled as needed
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