WOD - CrossFit Blackbeard

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

WOD

Thursday, July 27, 2017

Endurance Thursday For time: Row 2000 meters 200 Double-unders 200m Walking Lunge  
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Wednesday, July 26, 2017

Burner Wednesday A.) Max Height Box Jump B.) For time: 60 Box Jumps 24/20″ 60 Burpees 60 Box Step-ups 35/20# Fitness- Scaled as needed
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Tuesday, July 25, 2017

Gymnastics Tuesday A.) For time: 21-18-15-12-9-6-3 of: Kettlebell Swings 53/35# < Sumo Deadlift High-pulls 75/55# Pull-ups Scale weight as needed; Banded Pull-ups B.) Accessory Work 3 Rounds of: (Go slow) 10 Pistol Squats (5/5) 10 Single Leg Hip Extensions (5/5)
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Monday, July 24, 2017

Weightlifting Monday Shoulder Press Heavy Sets: 1-10-1-10-1 Performance 2 Rounds of: 50 Double-unders 35/25 Calories (Bike or Row) 25 Ring Dips 15 Shoulder Press 95/65# Fitness 2 Rounds of: 100 Singles 25 Calories (Bike or Row) 25 Ring Push-ups 15 Shoulder Press 45/35#
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Friday, July 21, 2017

Benchmark Friday A.) Deadlift 3 Sets of 7 Reps (Across; 60%-70%) “Sunshine state cup” (Week 3) Rx EMOM for as long as possible: Min 1: 10 Double-unders + 2 HSPU + 2 Deadlifts 225/155# Min 2: 20/4/4 Min 3: 30/6/6…etc Scaled EMOM for long as possible: Min 1: 10...
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Thursday, July 20, 2017

Endurance Thursday 6 Rounds of: Suicide Run (Down & Back; 20ft, 40ft, 80ft) 50 Singles 10 Thrusters 95/65# 10 Burpees -Rest 2 minutes-
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Tuesday, July 18, 2017

Box News: Special announcement for this Saturday! Instead of doing Saturday morning barbell, we will be doing a Grid style combine. For the 9 AM class; we will be doing Grid style workouts! So start planning ahead to make sure you’re here on Saturday; should be a great...
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Monday, July 17, 2017

Box News: Special announcement for this Saturday! Instead of doing Saturday morning barbell, we will be doing a Grid style combine. For the 9 AM class; we will be doing Grid style workouts! So start planning ahead to make sure you’re here on Saturday; should be a great...
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Saturday, July 15, 2017

Intensity Saturday Teams of 2 For time: 27-21-18-15-12-9 of: Knee-to-elbows *3 Burpees every time you switch* *Resting partner bear hugs a Atlas Stone* Scale as needed
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