WOD - CrossFit Blackbeard

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

WOD

Thursday, September 28, 2017

Box News: Blackbeard anniversary party this Saturday @ 3 daughters (7pm-10pm) Endurance Thursday For time: Row 2000 meters 75 Kettlebell Swings 53/35# Rest 5 minutes Run 1 mile 75 Box Jumps 24/20″
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Wednesday, September 27, 2017

Burner Wednesday 3 Rounds of: 50 Double-unders 40 Abmat Sit-ups 30 Medicine Ball Cleans 20 Pull-ups 10 Handstand Push-ups Fitness-  scale movements/reps.
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Tuesday, September 26, 2017

Box News: This Saturday, will be our five year anniversary party at three daughters at 7 PM. Hope to see everybody there ! Gymnastics Tuesday Performance 15 minute AMRAP of: 1 Legless Rope Climb 15ft 10 Ring Push-ups 15 Walking Lunges Fitness 15 minute AMRAP of: 1 Rope Climb or 3...
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Monday, September 25, 2017

Box News: This Saturday will be celebrating our five year anniversary with a WOD on Saturday then a party at three daughters brewery 7PM-10PM Benchmark Monday A.) Overhead Squat 10 Sets of 2 reps B.) “Charlotte” For time: 21-15-9 Overhead Squat 95/65# Sumo Deadlift...
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Saturday, September 23, 2017

Box News: Next Saturday, we will be celebrating our five year anniversary party at 3 Daughters Brewery from 7PM – 10PM. Come out and join us! Intensity Saturday 18 minute AMRAP 400 meter Kettlebell Partner Carry 70/44# 40 Kettlebell Swings 70/44# 40 Pull-ups *Both partners...
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Friday, September 22, 2017

Box News: Next Saturday, we will be celebrating our five year anniversary party at 3    Daughters  Brewery from 7PM – 10PM.  Come out and join us! Burner Friday A.) Power Clean Heavy Sets: 5,4,3,2,1 B.) For time: 21 Power Cleans 135/95# 15 Thrusters 135/95# 9 Clean &...
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Thursday, September 21, 2017

“Flight Simulator” For time: Unbroken Double-unders 5-10-15-20-25-30-35-40-45-50.. (Repeat in reverse)
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Wednesday, September 20, 2017

Gymnastics Wednesday A.) For time: (12 minute CAP) 50 Ring Dip *Performance perform a muscle up before beginning the ring dip* *Fitness 3 Burpee penalty every time you fail on a ring dip or box dip* B.) Accessory Work Dumbbell Bench Press 3 max effort sets 50/35# Scale weight is...
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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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