Welcome to our blog.  Here you will find the daily wods and the Krewe's Kitchen.  Exercise is vitally important to living a healthy lifestyle.  That is one of the reasons we started CrossFit Gaspar and why we are so passionate about staying active. Do just a little bit of research and you will quickly see that your diet is the foundation to healthy living. While we all love our metcons, lifts, and everything else CrossFit; achieving and maintaining your health goals begin and end in the kitchen.

Here we will post not only what our exercise program but also tips on a healthy diet program

January 27, 2019

Monday:

Skill: Back Squat

Build to 80% of 1RM Then 5x3 @ 80%+

WOD:

Open 11.2

15 AMRAP of:

9 Deadlifts 155/100

12 Push Ups

15 Box Jumps 24/20

Tuesday:

Skill: Bench & Hollow Holds

15 Minute EMOM w/ partner to spot

Minute 1: Partner 1 Bench 3-5 reps @80% while partner 2 spots

Minute 2...

December 17, 2018

Monday:

Skill Work - Tempo Back Squats

WOD

21 - 15 - 9

  • Squat Clean 75/55

  • Box Jump Overs (24/20)

  • Start each round with 400m Run

Tuesday

Skill - Find 1RM Push Press

WOD

12 Minute AMRAP

  • 4 Strict HSPU (Scaling is NOT kipping but altering to a scale that allows...

December 6, 2018

Thursday:
“Diane”
21-15-9
Deadlifts 225/155
HSPU

December 5, 2018

Wednesday:
WOD #1:
Front Squat 5x3 (Warm Up to 75% then start first working set at 75% adding weight if able)


WOD #2:
800m Run For Time (Benchmark)

https://www.youtube.com/watch?v=m4ytaCJZpl0&fbclid=IwAR0NdenZKH4t4fHYlW8NizY0g3RkpTodeTlWAtaoKHL2j0NaX7McEKe9_04

December 4, 2018

Tuesday:
3 RFT
10 C&J 135/95 
50 WBS (20/14)

December 3, 2018

Monday:

WOD #1:
Dead hang Pull Ups (weighted)
10 rounds of 3 Pull Ups- Build load each round (Scale if using bands or if needed slow ring rows with higher rep count)

WOD #2: 
“Annie”
50-40-30-20-10 
Double Unders (sub attempts as SX or x2 for singles)
Abmat sit-ups

July 7, 2018

The most common concern I hear about about eating healthy is cost and time commitment.  These factors can be mitigated if you plan ahead. Meal prepping for 2-3 days will help save you time and money.  Here is a quick and easy way to have a healthy start to your day at...

July 6, 2018

Friday 

Focus: From the rack. Back rack lunges 4 each side. 5x8 building each set 

Metcon:
12 Minute AMRAP
Run 200
30 sit-ups 
20 Russian kettle bell swings
10 back extensions 
5 hollow rocks

Buy Out: 30 Second Hold L-Sit, 30 Seconds Rest x 6 Rounds

July 6, 2018

Thursday


Focus:

Heavy Snatches for 25 minutes (max if feel experienced) . 

Metcon: 5 RFT
10 Push Press (135/95), 
Max Toes to Bar in 60 Seconds; 
Rest 60 Seconds, 
Score is total # of T2B.
 

July 3, 2018

Tuesday 

Focus:
5 Minute EMOM 2 Muscle Ups or 5 Ring Dips 
Then
5 Minutes EMOM Handstand walks, hs push-ups or Hs Holds as far/as many/ as long as possible

Metcon:
In Teams of 2.. 25 Minute AMRAP: Row 300, 10 clean & jerk (135 / 95), 10 Muscle Ups, 50 Double Unders 

*Scal...

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