Blackbeard, Author at CrossFit Blackbeard - Page 4 of 137

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St. Petersburg, FL 33714

Thursday, September 14, 2017

Box News: Hurricane is over so let’s work off those hurricane calories! Endurance Thursday 3 Rounds of: 800M Run 80M Altas Stone Carry 95/65# 40 Air Squats *Atlas stone must be carried bearhug style*  
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Wednesday, September 13, 2017

Box News:  The lights are on and we’re back in business!  So come on and let’s work off some of  those hurricane calories! Weightlifting Wednesday Clean & Jerk Sets: 3,3,3,3,3 (Building) Performance 5 Rounds of: (10 min CAP) 10 Dumbbell Clean & Jerks 50/35# 3...
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Friday, September 8, 2017

*All classes have been canceled Saturday and Monday. Hurricane Friday Performance 5 Rounds of: Row 500 meters 15 Bench Press 135/95# Fitness 5 Rounds of: Row 300 meters 15 Bench Press Accessory Work 3 Sets of: 10 Rolling Tricep Extensions 10 Diamond Push-ups
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Thursday, September 7, 2017

Endurance Thursday 30 minute running clock: Run 2 miles With the remaining time: Build to a heavy 5 rep Deadlift Don’t let the voice in your head talk you out of this! #EngineBuildingTime
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Wednesday, September 6, 2017

Benchmark Wednesday “The Open Test” 20 minute AMRAP of: 50 Wall Balls 20/14# 50 Double unders (2xsingles) 40 Box Jumps 24/20″ 40 Toes-to-Bar 30 Chest-to-Bar Pull-ups 30 Burpees 20 Power Cleans 145/100# 20 Push Jerks 145/100# 10 Power Snatch 145/100# 10 Ring...
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Tuesday, September 5, 2017

Weightlifting Monday A.) For Weight: Every 2 minutes for 10 minutes 4 Front Squats *Use the same weight for all 5 sets* B.) For Time: 21-15-9 of: Knee-to-elbows * After each round 50ft DB Front-Rack Walking Lunges 50/35#
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September 2, 2017

Labor Day (Monday) Closed Intensity Saturday Teams of 2 14 minute AMRAP of: Row 150 meters 7 Burpee Box Jumps 24/20″ *After every round Farmers Carry 70’s/50’s 300ft
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Friday, September 1, 2017

Labor Day schedule: Friday & Saturday; Normal hours. Labor Day (Monday) Closed First Friday Hero “Roney” 4 Rounds of: Run 200 meters 11 Thrusters Run 200 meters 11 Push Press Run 200 meters 11 Bench Press Performance: 135/95# Fitness: 65/45#  
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Thursday, August 31, 2017

Endurance Thursday 25 minute AMRAP of: 5 Squat Cleans 135/95# 10 Bent Over Rows 135/95# 15 Push-ups 20 Calories (Bike or Row) *Scale as needed*
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Wednesday, August 30, 2017

Labor Day schedule: Friday & Saturday; Normal hours. Labor Day (Monday) Closed Burner Wednesday Performance 3 Rounds of: 30 Pistol Squats (15/15) 15 Deadlifts 225/155# Fitness 3 Rounds of: 30 Banded Pistol Squats 15 Deadlifts 135/95# Accessory Work 3 Sets of: 6-8 Glute-ham...
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