WOD - CrossFit Blackbeard

CALL ROB: (219) 308-5357

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

WOD

BB  Gymnastics Power  Snatch – Every minute on the minute  for 5 minutes perform 3 Power Snatches at 70% – 80% of 1RM   Met-Con 10 Wall walk-ups Then: 4 Rounds 2 Muscle-ups 4 Handstand push-ups 8 Kettlebell Swings 70/44 Then: 10 Wall walk-ups
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Monday 5/20/13

BB Gymnastics 3-Position Clean 5 x 1       Demo Notes: Heaviest as possible, rest 90 seconds between sets.   Met-Con Run 1200 meters 20 GHD’s Run 800 meters 40 Knees-to-elbows Run 400 meters 60 Abmat Sit-ups          
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Memorial Day Hours

Memorial Day is Monday, May 27. We will be open for classes at 9 AM and 10 AM. In recognition and honor of our servicemen and women, we will be doing the hero WOD “Murph.”
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2013 Top Gun Triathlon

For those interested, we will be representing CrossFit Blackbeard at the 2013 Top Gun Triathlon at Fort DeSoto Park on July 27. Register and learn more at http://trievent.com/topgun/registration/. We encourage all of our members to participate and/or spectate!
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Nice work to Ray and Adam!

Great work to Ray and Adam for finishing first in today’s Saturday Partner WOD!
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Paleo Potluck!

It is time for our first Paleo Potluck!! Bring a friend and your favorite Paleo, healthy, or “healthy” dish to share with everyone. We have a sheet on the bulletin board at the box to help balance the apps, meals, and desserts so please sign up there. Please bring the...
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Saturday, 5/18/13

Warm up Dodgeball Met Con (Modeled after Sunday’s Regional Games event) Partner WOD for time: 100 double unders 50 HSPU (partner must hold handstand) 40 toes-to-bar (partner must hang from bar) 30 shoulder-to-overhead (partner must hold overhead position) 90ft walking lunge...
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Friday 5/17/13

Strength 1) Deadlift- 2×15 Notes: This should be tap-and-go sets. Hands do not come off the bar. Rest only 45-60 sec between sets. Moderate weight. 2.) Bamboo bench press – 2×15 Notes: Moderate weight (you will experience a lot of shake). Rest 60-90 sec between...
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