WOD - CrossFit Blackbeard

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St. Petersburg, FL 33714

WOD

Friday, July 14, 2017

Benchmark Friday “Sunshine State Cup” (Week 2) For time: Row 1000 meters “Jackie” 50 Thrusters 45/35# 30 Pull-ups Row 500 meters 25 Thrusters 15 Pull-ups Row 250 meters 15 Thrusters 5 Pull-ups *Scaled athlete substitute ring rows for pull-ups*
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Thursday, July 13, 2017

Thursday Endurance 4 Rounds of: Run 200 meters 10 Deadlifts 225/155#< Run 200 meters 10 Turkish Get-ups 44/26# (5/5) < Run 200 meters 10 Box Jumps 30/24″
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Wednesday, July 12, 2017

Gymnastics Wednesday 3 Rounds of: 100 Double-unders 45 sec: Chin over the bar hold 45 sec: Top of the ring hold 45 sec: Bottom squat hold 95/65# *Scale as needed*
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Tuesday, July 11, 2017

Burner Tuesday 20 minute running clock: 4 minute AMRAP of: 18 Calories (Bike or Row) 18 Burpees over the rower 18 Kettlebell Swings 53/35# -Rest 4 minutes- 4 minute AMRAP of: 15 Calories 15 Burpees over the rower 15 Kettlebell Swings -Rest 4 minutes- 4 minute AMRAP of: 12...
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Monday, July 10, 2017

Weightlifting Monday A.) Bench Press Sets: 5,5,3,3,1,1,1 B.) For time: 42 Wall Balls 20/14# 21 Bench Press 155/105< 30 Wall Balls 15 Bench Press 18 Wall Balls 9 Bench Press
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Saturday, July 8, 2017

Intensity Saturday Teams of 2 For time: 20-18-16-14-12-10-8-6-4-2 Deadlifts Toes-to-bar or Hanging Knee Raises Kettlebell Swings Performance- 225/155#; 53/35# Fitness- 135/95#; 35/26#
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Friday, July 7, 2017

Benchmark Friday “Sunshine State Cup” A.) 5 Lifts each increasing by 10 pounds to find a 1RM Snatch or Clean & Jerk (5 min cap) B.) For time: (7 min cap) 20 Box Jump Overs 24/20″ 20 Overhead Squats 20 Lateral Burpees over the bar 20 Row Calories
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July 6, 2017

Endurance Thursday Running clock: Warm-up 1 mile jog (10 minute CAP) -Rest 5 minute- WOD 10 minute AMRAP of: 3-6-9-12-15-18 Box Jumps 24/20″ Ring Dips Power Cleans 135/95# -Rest 5 minutes- Cool Down Row 500 meters
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Wednesday, July 5, 2017

Burner Wednesday Performance For time: 60 Calories (Row or Bike) 30 Burpees over the bar 15 Front Squats 205/135# Fitness For time: 40 Calories 20 Burpees over the barbell 10 Front Squats Accessory Work 3 Sets of: 10 Jumping Good Mornings 20 Hip Extensions or 50ft Sled Pull
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