Blackbeard, Author at CrossFit Blackbeard - Page 4 of 132

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St. Petersburg, FL 33714

Tuesday, July 11, 2017

Burner Tuesday 20 minute running clock: 4 minute AMRAP of: 18 Calories (Bike or Row) 18 Burpees over the rower 18 Kettlebell Swings 53/35# -Rest 4 minutes- 4 minute AMRAP of: 15 Calories 15 Burpees over the rower 15 Kettlebell Swings -Rest 4 minutes- 4 minute AMRAP of: 12...
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Monday, July 10, 2017

Weightlifting Monday A.) Bench Press Sets: 5,5,3,3,1,1,1 B.) For time: 42 Wall Balls 20/14# 21 Bench Press 155/105< 30 Wall Balls 15 Bench Press 18 Wall Balls 9 Bench Press
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Saturday, July 8, 2017

Intensity Saturday Teams of 2 For time: 20-18-16-14-12-10-8-6-4-2 Deadlifts Toes-to-bar or Hanging Knee Raises Kettlebell Swings Performance- 225/155#; 53/35# Fitness- 135/95#; 35/26#
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Friday, July 7, 2017

Benchmark Friday “Sunshine State Cup” A.) 5 Lifts each increasing by 10 pounds to find a 1RM Snatch or Clean & Jerk (5 min cap) B.) For time: (7 min cap) 20 Box Jump Overs 24/20″ 20 Overhead Squats 20 Lateral Burpees over the bar 20 Row Calories
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July 6, 2017

Endurance Thursday Running clock: Warm-up 1 mile jog (10 minute CAP) -Rest 5 minute- WOD 10 minute AMRAP of: 3-6-9-12-15-18 Box Jumps 24/20″ Ring Dips Power Cleans 135/95# -Rest 5 minutes- Cool Down Row 500 meters
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Wednesday, July 5, 2017

Burner Wednesday Performance For time: 60 Calories (Row or Bike) 30 Burpees over the bar 15 Front Squats 205/135# Fitness For time: 40 Calories 20 Burpees over the barbell 10 Front Squats Accessory Work 3 Sets of: 10 Jumping Good Mornings 20 Hip Extensions or 50ft Sled Pull
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Monday, July 3, 2017

Box News: Holiday hours- Monday, July 3 8 AM/9 AM classes & Tuesday, July 4 closed. “4th of July WOD” Benchmark Monday Performance “White” 5 Rounds of: 3 Rope Climbs 15ft 15 Toes-to-bar 21 Overhead Walking Lunges 45/25# Run 400 meters Fitness 4-5...
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Saturday, July 1, 2017

Box News:  Just a reminder holiday hours on Monday are 8 AM and 9 AM/  Close Tuesday 4th of  July. Intensity Saturday “Running Annie” For time: 50-40-30-20-10 of: Double-unders Abmat Sit-ups *Run 400 meters before each round* Scale- 2x Singles/Run 200 meters  
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Friday, June 30, 2017

Weightlifting Friday A.) Cleans (PWR or SQ) 5 Heavy sets of 1 rep B.) For time: 9 Squat Cleans 15 Power Snatches 21 Thrusters Performance- 135/95# Fitness- 95/65#
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Thursday, June 29, 2017

Endurance Thursday 8 Rounds of: Run 200 meters 2 Rounds of: “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats  
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