Blackbeard, Author at CrossFit Blackbeard - Page 3 of 137

CALL ROB: (219) 308-5357

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

Tuesday, September 26, 2017

Box News: This Saturday, will be our five year anniversary party at three daughters at 7 PM. Hope to see everybody there ! Gymnastics Tuesday Performance 15 minute AMRAP of: 1 Legless Rope Climb 15ft 10 Ring Push-ups 15 Walking Lunges Fitness 15 minute AMRAP of: 1 Rope Climb or 3...
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Monday, September 25, 2017

Box News: This Saturday will be celebrating our five year anniversary with a WOD on Saturday then a party at three daughters brewery 7PM-10PM Benchmark Monday A.) Overhead Squat 10 Sets of 2 reps B.) “Charlotte” For time: 21-15-9 Overhead Squat 95/65# Sumo Deadlift...
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Saturday, September 23, 2017

Box News: Next Saturday, we will be celebrating our five year anniversary party at 3 Daughters Brewery from 7PM – 10PM. Come out and join us! Intensity Saturday 18 minute AMRAP 400 meter Kettlebell Partner Carry 70/44# 40 Kettlebell Swings 70/44# 40 Pull-ups *Both partners...
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Friday, September 22, 2017

Box News: Next Saturday, we will be celebrating our five year anniversary party at 3    Daughters  Brewery from 7PM – 10PM.  Come out and join us! Burner Friday A.) Power Clean Heavy Sets: 5,4,3,2,1 B.) For time: 21 Power Cleans 135/95# 15 Thrusters 135/95# 9 Clean &...
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Thursday, September 21, 2017

“Flight Simulator” For time: Unbroken Double-unders 5-10-15-20-25-30-35-40-45-50.. (Repeat in reverse)
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Wednesday, September 20, 2017

Gymnastics Wednesday A.) For time: (12 minute CAP) 50 Ring Dip *Performance perform a muscle up before beginning the ring dip* *Fitness 3 Burpee penalty every time you fail on a ring dip or box dip* B.) Accessory Work Dumbbell Bench Press 3 max effort sets 50/35# Scale weight is...
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Tuesday, September 19, 2017

Benchmark Tuesday “Open 12.3″ 18 minute AMRAP of: 15 Box Jumps 24/20” 12 Push Press 115/75# 9 Toes-to-Bar *Scale as needed*
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Monday, September 18, 2017

Weightlifting Monday A.) Box Squats 4 Sets of 4 reps (Across) B.) For time: 42 Calories (Bike or Row) 21 Back Squats 30 Calories 15 Back Squats 18 Calories 9 Back Squats Performance- 185/125# Fitness- 135/95#
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September 16, 2017

Intensity Saturday Teams of 2 For time: 12-10-8-6 Ring Dips 18-15-12-9 Deadlifts 225/155# or 165/105#< 24-20-16-12 Burpee Pull-ups 40-30-20-10 Walking Lunges *Run 200 meters with a medicine ball 20/14# relay style, after each round*
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Friday, September 15, 2017

Benchmark Friday Pick Your Poison “Spicy Annie” For time: 75-60-45-30-15 Double-unders 25-20-15-10-5 GHD Sit-ups “Annie” For time: 50-40-30-20-10 Double-unders Abmat Sit-ups Accessory Work 3 Sets of: 15 sec: Single Arm Ring Plank (R/L) 8 Landmine Suitcase...
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