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

WODS Week of 11/28

Monday: Focus: Front Squat 7 x 3 w/ 2 sec pause (25-30min) **Start to 60-70% and increase weight each set WOD: 4 Rounds for Time 5 Clusters (Squat clean/thruster) 155/105 (L2-115/85 L1-95/65) 10 Lateral Burpees over the Bar Score: Weight / Time Tuesday: Focus: Split Jerk 7 x 2 @ 75-85% (25min) WOD: Open Workout 15.3 – 14min AMRAP 7 Ring Muscle Up’s (L3-Bar L2-C2B L1-Pullups/Ring Rows) 50 Wall Ball Shots 20/14 (L2/1 – 14/10) 100 Double Unders (L2/1 – 200 singles) Score: Weight / Rounds and Reps Wednesday: Focus: HSPU and Handstand Walk Skill work (15-20min) WOD: 21-15-9-6-3 SDLHP 95/65 (L2-75/55 L1-65/45) Box Jump Overs 24/20 (L2/1 -

WODs Week of 11/21

Monday: Focus: Deadlift 7 x 3 @ 75-85% (25-30min) **Have athletes increase weight from 3 weeks prior WOD: 3 Rounds for Time: 400m Run 20 WallBall 20/14 (L2&L1 – 14/10) 5 Deadlifts 275/195 (L2-225/155 L1-135/95) Score: Weight / Time Tuesday: Focus: Snatch Balance 5 x 3 20-25min) **Have athletes warm up to 50% of their 1 RM Snatch then 5 working sets increasing weight **Focus on speed under the bar and active shoulders (Not weight) WOD: Open Workout 13.1 – 17min AMRAP 40 Burpees 30 Snatches 75/45 (L2-65/45 L1-45/35) 30 Burpees 30 Snatches 135/75 (L2-95/65 L1-65/45) 20 Burpees 30 Snatches 165/100 (L2-115/85 L1-75-55) 10 Burpees As many Snatch

WODS Week of 11/14

Monday: Focus: Back Squat 7 x 3 @ 75-85% (30min) **Have athletes increase weight from 3 weeks prior WOD: 21-15-9 Front Rack Lunge 95/65 (L2-75/55 L1-55/35) T2B (L2-KAHAP L1 - V-ups) 200m Run Score: Weight / Time Tuesday: Focus: 2 Clean High Pulls + 1 Hang Power Clean (25min) **Have athletes warm up to 70% of Power Clean then… **6 working sets adding weight each set WOD: “Bigger Chief” 5 Rounds: 3min AMRAP: 3 Power Cleans 175/115 (L2-135/95 L1-95/65) 6 Hand Release Push-ups 9 Air Squats Rest 1 min between rounds **Only record full rounds completed during each 3min AMRAP **Athletes will always start with 3 power cleans at the beginning of each 3min AM

WODS Week 11/7/16

Monday: Focus: OH Squats 7 x 2 @ 55-65% w/ 2 sec pause (25min) **Have athletes pause in the bottom of squat for 2 full seconds **Have athletes focus on positioning, depth and technique rather than weight WOD: Open Workout 14.2 From 0:00 – 3:00min 2 Rounds of: 10 OH Squats 95/65 L2-75/55 L1-65/45 10 C2B Pull-ups L2-Pull-ups L1-Banded Pull-ups From 3:00 – 6:00min 2 Rounds of: 12 OH Squats 12 C2B Pull-ups From 6:00 – 9:00min 2 Rounds of: 14 OH Squats 14 C2B Pull-ups *** Following same pattern until you fail to complete both rounds within 3min *** This workout begin

WODS week of 10/31

Monday: Focus: Deadlift 7 x 3 @ 70-80% (30min) WOD: Open Workout 11.2 – 15min AMRAP 9 Deadlifts 155/100 L2-115/85 L1-95/65 12 Push-ups L-1 Knee Push-ups 15 Box Jumps L3&L2-24/20 L1-Step ups Score: Weight/ Rounds + Reps Tuesday: Focus: 1 Power Clean + 1 Hang Squat Clean (25 min) **Spend 5-10min warming up to 60-70% of 1RM Power Clean **7 Working sets increasing weight each set WOD: 600m Run L1-400m Run (16min Cap) **Rest until 4min then** @4min 8 Burpees L2-6 Burpees L1-4 Burpees @5min 10 Burpees L2-8 Burpees L1-6 Burpees @6min 12 Burpees L2-10 Burpees L1-8 Burpees @7min 14 Burpees L2-12 Burpees L1-10 Burpees *

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