WOD - CrossFit Blackbeard

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St. Petersburg, FL 33714

WOD

Saturday, October 21, 2017

StrongFit Saturday (8am) “Altas Stone – Yoke – Sled” Intensity Saturday Teams of 2 15 minute AMRAP of: 5 Right-Arm Dumbbell Snatch 5 Right-Arm Dumbbell Push Press 5 Left-Arm Dumbbell Snatch 5 Left-Arm Dumbbell Push Press 10 Calories (Row/Bike) Performance...
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Friday, October 20, 2017

Burner Friday A.) 8 min EMOM of: 5 Power Cleans 155/105# 5 Bar-facing Burpees *With the remaining minute max Wall Balls 20/14#; Scole total Wall Balls* B.) Barbell Complex 8 Sets: 1 Clean Pull + 1 Clean High-pull (Building)
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Thursday, October 19, 2017

Endurance Thursday For time: Run 1200 meters 100 Abmat Sit-ups 20 Squat Snatches 115/85# 100 Abmat Sit-ups Run 1200 meters
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Wednesday, October 18, 2017

Benchmark Wednesday A.) Deadlift Max 10, 8, 6, 4 reps B.) For Calories: 2 minute AMRAP of: Calories Row Rest as needed 2 minute AMRAP of: Calories Bike
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Tuesday, October 17, 2017

Gymnastics Tuesday Performance 8 Rounds of: 5 Box Jumps 36/30″ 10 Strict Bar Rows 15 sec: Ring L-sit 20 Push-ups Fitness 5-6 Rounds of: 5 Box Jumps 10 Bar Rows 30 sec: Leg Lift (Legs 6″ off the floor) 20 Incline Push-ups
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Monday, October 16th, 2017

Box notes: Blackbeard is transitioning from Whiteboard to the SugarWOD app & platform. Download the app or create an account online and use the code “myblackbeard” to access WOD tracking with CrossFit Blackbeard! We want to hear what you think!  ...
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Friday, October 13, 2017

Burner Friday “Air Force” For time: 20 Thrusters 95/65# 20 Sumo Deadlift High-pulls 20 Push-press 20 Overhead Squats 20 Front Squats *Starting @ 0:00 & EMOM 4 Burpees*
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Thursday, October 12, 2017

Endurance Thursday Performance For time: 100 Bench Press 135/95# * Every time you break 400M run. Fitness For time: 75 Bench Press 95/65# * Every time you break 200M run.
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Wednesday, October 11, 2017

Weightlifting Wednesday A.) Tempo/Pause Back Squat 5 Sets of 5 reps @ 70% *2 sec down/ 1 sec bottom* B.) Barbell Complex 4 Sets of 3 Good Mornings + 6 Reverse Lunges
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