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 4/24

Monday: Focus: Deadlifts - Build to a heavy single then 10 Minute EMOM 2 DL - Do not bounce Metcon: For time- 100 Double Unders 75 Air Squats 50 KB Swings (70/53) 25 Burpees Run 400 Buy Out: 1 Minute Normal Plank, 1 Minute Side Plank, 1 Minute Other Side (2 Rounds) Tuesday: Focus: Row 500M For Time Metcon: 10 Rounds of - 5 Thrusters (115/85) 5 C2B Pullups 5 Box Jump Overs (24/20), Wednesday: Focus: 5x2 drop snatch then 15 Minute EMOM 3 Power Snatch. Metcon: 60 Wallballs 800m Run [Every time you drop wallball, 3 burpees] Thursday: Focus: Front Squats 4x2 build to a heavy set Metcon: 6 rounds, 2 Minutes Work, 2 Minutes Rest. Row or Run 100m 5 Power Clean (185/115) Burpees Over Bar in Remaining

WODs Week of 4/17

Monday Focus: 1 RM Power Clean Metcon: 3 Rft Run 400, 30 Wallballs, 30 DB Snatch (55/35?) 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 Wednesday Focus: EMOM 15 Minutes: 1 C&J, 1 HPC, 1 Thruster (unbroken ideally). Metcon:: 75 Burpees for Time (to a 6" target) 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. Friday Focus: From the rack. Back rac

WODs Week of 4/10

Monday: Focus: Power Clean 3 RM 5x3 to find 3 RM Metcon: Run 800, 25 Snatch (135/95), Run 600, 25 Clean & Jerk (135/95), Run 400 Tuesday: Focus: 3 attempts Max Rep Muscle Ups or Ring Dips. Metcon: for time Row 200m, 5 HSPU, 10 Burpees 15 pull ups 20 Situps 25 box jumps 30 Kb swings 35 wall balls 40 kb lunges Wednesday: Focus: E2Mom 20 Minutes: 1 Power Snatch, 1 Full Snatch, 1 Overhead Squat. Metcon: 4 RFT 25M prowler push 2 rope climb 30 double unders Thursday: Focus: Max Effort Back Squat. Build to 50% 1 rm and then complete as many squats as possible Metcon: ROMWOD Friday: Focus: Bench Press. Build to a heavy set of 4. WOD: 30 Seconds On, 30 Seconds Rest: (15 Rounds) 3 Thrusters (155/105)

WODs Week of 4/3

Monday: Focus: 10 Minutes Work Up to Unbroken 5 Rep Power Clean. Metcon: Run 400m 10 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 air squats) Run 400m Tuesday: Focus: 6 Minute EMOM 25m Prowler Push then 6 minute EMOM 2 Rope Climb Metcon: Run 200m 3 Muscle Ups (bar or ring) or 3 chest to bar or 3 pull-ups 5 clean & jerk (155/105), Run 400m 6 Muscle Ups, 10 C&J, Run 200m 3MU 5 C&J Wednesday: Focus: Strict Press 4x3 building to a heavy set Metcon: 4 Rounds RFT 7 Thrusters (95/65) 14 T2B 50 Double Unders Thursday: Focus: 25 minutes to find 1 RM snatch Metcon:15 Minute AMRAP 3 Snatch (135/95) 15 Burpees Over the Bar (feet together), 25 Situps Friday: Filthy Fifty For time: -50 Box jump, (20/24)

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