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 2/20

Monday Focus: Back Squat – 6 x 3, build to 90% WOD: AMRAP 12 Minutes: 12 Pull Ups 12 Wall Ball 12 KB Swing Score = reps Tuesday Focus: Push Press – 4 x 5, build to 80 – 85% WOD: 3 Rounds for time: 15 Power Clean (L3 135/95, L2 115/85, L1 95/65) Run 400m Rest 2 minutes Score = time Wednesday Focus: Deadlift – 2 reps at 85 – 90%, EMOM for 10 minutes WOD: 3 Rounds for max reps: AMRAP 4 minutes 3 Push Jerk, (L3 - 135/95, L2 – 115/75, L1 – 95/65) 6 Toes to Bar 9 Air Squat Rest 1 minute Score = reps Thursday Focus: Front Rack Reverse Lunge – 5 x 4 (ea leg) building WOD: 3 Rounds for time: 20 Wall ball 20 SDHP, 75/45 20 Box Jump, 24/20 20 Push Press, 75/55 10 Burpees Rest 1 minute Score = time Frid

WODs Week of 2/13

Monday Focus: Thruster 2 x 4 65% 2 x 3 75% 2 x 2 85% 2 x 1 (Go for a heavy single) WOD: 21 – 15 – 9 Thruster (L3 95/65, L2 85/55, L1 75/45) Toes to bar Score: Weight/Time Tuesday Focus: A1: Bench Press x 3 x 4 (4 sets of 3 building to heaviest weight possible for 3) A2: Pendlay Row x 8 x 4 (4 sets of 8 across, pick a challenging weight for all 4 sets) WOD: AMRAP 10 Minutes: 5 Shoulder to Overhead (L3 115/75, L2 95/65, L1 75/45) 10 Deadlift (Same Weight) 30 Double Unders Score: Weight/Weight/Time Wednesday Focus: Back Squat x 5 x 5 (Build to a heavy set of 5); WOD: 5 Rounds on 3:30 sendoffs, each round as fast as possible: 12 Heavy KB Swing (L3 70/55, L2 55/35, L1 45/25) 10 Burpees Sprint 200

WODs Week 2/6

Monday Focus: Sprinting/sled pushing/farmer carries Heavy sled push + sprint back. Push people to use a weight that will make the push a little bit of a grind. Sled push from starting line to 25m, sprint back 25m. Between each sled push, athlete completes 100m of heaviest farmer carry possible. Not for time. 3 of each. "Litvinov" 5 Rounds, each for maximum effort, on 5 minute sendoffs: Front Squat x 8, 65 – 75 % of 1 RM -> dump weight, immediately out the door for the run Sprint 400m Scale weight such that each round is completed between 2:00 - 2:30. Expectation is that each 400m is a maximal effort. Choose a weight that allows for 8 continuous reps, with reps 6 - 8 being challenging

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P: (813) 867-4707 

CrossFitGaspar@gmail.com

1913 E Bearss Ave, Building 2061 

Tampa, FL 33613