WOD - CrossFit Blackbeard

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St. Petersburg, FL 33714

WOD

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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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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