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 12-26

Monday: Focus: 20rep Back Squat + 5lb’s (25-30min) **After each successful completion of 20 reps the athletes will add 5lb’s the next cycle **If the athlete does not complete all 20 reps the will use the same weight next cycle WOD: 12min AMRAP 10 Pull-ups (L2-Banded pull-ups L1-Ring Rows) 20 SDLHP 95/65 (L2-75/55 L1-55/35 with KB) 10 Box Jumps 24/20 (L2/L1-Step Ups) Score: Weight / Rounds + Reps Tuesday: Focus: 1 Power Snatch + 1 Hang Snatch + 2 OHS **Athletes have 25min to find heaviest weight they can complete the complex **From the hang can be either power or squat WOD: 3 Rounds for Time: 400m Run 15 Hang Power Snatch 75/55 (L2-65/45 L1-45/35) 30 AbM

WODS Week 12-19

Monday:​ Focus:​ Cleans​1 x 3 @ 60%​​​​(30-35min) 2 x 2 @ 70% ​​​​2 x 2 @ 80% ​​​​2 x 1 @ 90% ​​​​4 x 1 @ 95+ %​ ​​WOD:​ CrossFit Open 13.4 – 7min AMRAP ​​​3-6-9-12-15-18-21… ​​​Clean and Jerks 135/95 (L2-115/75 L1-95/65) ​​​TTB (L2-KAHAP L1-V-ups) ​​Score:​Weight / Reps Tuesday:​ Focus:​ 20rep Back Squat + 5lb’s​​​(25-30min) ​​**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle ​​​**If the athlete does not complete all 20 reps the will use the same weight next cycle ​​WOD:​ 4 Rounds for time (12min Cap) ​​​20 Wallballs 20/14 ​​​20 Burpees ​​Score:​Weight / Time Wednesday:​ Focus:​ 5 x 4 Power Snatch ​​​**5 working sets to find heaviest complex ​​

12/12

Monday: Focus: Snatch 1 x 3 @ 60% (30-35min) 2 x 2 @ 70% 2 x 2 @ 80% 2 x 1 @ 90% 4 x 1 @ 95+ % WOD: Open Workout 14.1 – 10min AMRAP 30 Double Unders (L2&L1-60 singles) 15 Snatches 75/55 (L2&L1-65/45) Score: Weight / Rounds + Reps Tuesday: Focus: 20rep Back Squat + 5lb’s (25-30min) **After each successful completion of 20 reps the athletes will add 5lb’s the next cycle **If the athlete does not complete all 20 reps the will use the same weight next cycle WOD: 600m Run 30 Thrusters 95/65 (L2-75/55 L1-65/45) 400m Run 20 OHS 95/65 200m Run 10 Squat Cleans 95/65 Score: Weight / Time Wednesday: Focus: Split Jerks 10 x 1 (20min) **Warm up to 60-70% and the

WODS week 12/5

Monday: Focus: 20rep Back Squat (25-30min) **Athletes will start at 65% of their 1 Rep Max Back Squat **After each successful completion of 20 reps the athletes will add 5lb’s the next cycle **If the athlete does not complete all 20 reps the will use the same weight next cycle WOD: 14min AMRAP 400m Run 20 HSPU’s (L2-2 Abmats L1-HR Pushups) 10 T2B (L2-KAHAP L1-V-ups) Score: Weight / Rounds + Reps Tuesday: Focus: 7 x 3 Push Press 75-85% WOD: Open Workout 13.2 – 10min AMRAP 5 S2OH 115/75 (L2-95/65 L1-75/55) 10 Deadlifts 115/75 (L2-95/65 L1-75/55) 15 Box Jumps 24/20 (L2/1 – Step-ups) Score: Weight / Rounds + Reps Wednesday: Focus: Cleans 2 x 3 @ 70% (

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