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 1/30

Monday: Focus: Front Squat – Pause (25 min) **3 second pause in the bottom of the squat **Athletes will have 25min to find 3 rep max, making sure to pause for the ENTIRE 3 seconds in the bottom of the squat! WOD: 21-15-9-15-21 KB Swings 70/55 (L2-55/35 L1-35/20) T2B (L2-KAHAP L1-AbMat Sit-ups) WallBalls 20/14 (L2-14/10) Score: Weight / Time Tuesday: Focus: Split Jerk (25min) 3x5@65% 3x3@75% 3x2@85% 3x1@90% WOD: 15min AMRAP 5 Ring Muscle Ups (L2-Bar MU’s L1-C2B Pull-ups/Pull-ups/Ring Rows) 10 S2OH 135/95 (L2-115/85 L1-95/65) 20 Box Jumps 30/24 (L2-24/20 L1-Step-ups) 400m Run Score: Weight / Rounds + Reps Wednesday: Focus

WODS Week 1/23

Monday: Focus: 1 Rep MAX Back Squat (30 min) **Make sure athletes either have a spot or are comfortable bailing WOD: 3 Rounds for Time: (15min Cap) 400m Run 10 Front Rack Lunges 135/95 (L2-115/85 L1-96/65) 20 Pull-ups (L2-Banded Pull-ups L1-Ring Rows) Score: 1RM / Time Tuesday: Focus: Push Press (25min) 3x5@75% 3x3@85% 3x2@95% 3x1@100% WOD: 10 Rounds for Time: (16min Cap) 10 HSPU’s (L2-2 Abmats L1-Hand Release Push-ups) 10 T2B (L2-KAHAP L1-V-ups) Score: Weight / Time Wednesday: Focus: Cleans(30 min) 2x4@65% 2x4@75% 4x2@85% 4x1@90% **These do NOT have to be touch and go WOD: Grace 30 Clean and Jerks 135/95 (L2-115/85 L1

WODS Week of 1/16

Monday: Focus: Over Head Squats (25min) **Have athletes spend 10-15min finding 5 rep max Then: 3 drop sets of 5 reps at 90%, 85% and 80% WOD: 3 Rounds - 3min AMRAP 10 Thrusters 95/65 (L2-75/55 L1-65/45) 10 Bar Facing Burpees **Rest 1 min** **Have athletes start where they left off on previous AMRAP Score: Weight / Rounds & Reps Tuesday: Focus: 10 min EMOM of 2 Squat cleans at 80-85% **Run a 20 min clock – give athletes 10 min to warm up to 80-85% of their 1RM squat clean. The 10 min mark is the beginning of the 10min EMOM WOD: 14min AMRAP 200m Run 10 Power Cleans 135/95 (L2-115/85 L1-95/65) 20 T2B (L2-KAHAP L1-V-ups) 10 Front Squats 135/95 (L2-115/85 L1-95/

WODS Week if 1/9

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: 5 Rounds for time: 200m Run 40 DU’s (L2-150 Singles L1-100 Singles) 20 Sit-ups Tuesday: Focus: Snatch 4 @ 60% 4 @ 70% 4 x 2 @ 80% **These do NOT have to be touch and go. Finish with: 3 x 4 @105% Snatch Pulls WOD: 21-15-9 Power Snatch 115/75 (L2-95/65 L1-75/55) WallBalls 20/14 Score: Weight / Weight / Time Wednesday: Focus: 10 min: 5 sets Max effort Strict Pull-ups / MU’s **Work on kipping technique with new athletes 15 m

WODS Week of 1/2

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 they will use the same weight next cycle WOD: 10 Ring Muscle-ups (L2-Bar MU’s L1-C2B Pull-up / Pull-ups / Ring Rows) **16min Cap** 150 DU’s (L2-300 Singles L1-200 Singles) 20 OHS 115/75 (L2-95/65 L1-75/55) 150 DU’s 10 Bar MU’s (L2-C2B L1-Pull-ups / Ring Rows) Score: Weight / Time Tuesday: Focus: 2 Power Clean + 1 Push Jerk **Athletes will have 25min to find 1 rep max complex WOD: 3 Rounds for Time 10 Hang Cleans 135/95 (L2-115/75 L1-95/65) 15 Box Jump Overs 24/20

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