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 5/29

MONDAY-MEMORIAL DAY MURPH (8am class only) 1 MILE RUN 100 PULL-UPS 200 PUSH UPS 300 SQUATS 1 MILE RUN *Wearing a 20lb vest **May be partitioned however you would like, but it must start and end with 1 Mile Run Tuesday: Box Squats 5x4 building to a heavy set of 4 Metcon: Tabata x 4 (4 minutes each) 1 minute rest in between each set 1)Jumping lunges Hollow rocks 2) Sit-ups mountain climbers 3) plank hold (20seconds) Back extensions 4) evil wheels Pistols Wednesday: Warm up accessory: good morning: 3x5 at light weight (from the rack) Focus: Deadlift or Sumo Deadlift (90%): building to a heavy 2 then 1x2 at 90% Metcon: 20 minute AMRAP 400 m run Ohs (135/95) as many as possible. Run every time y

WODs Week of 5/22

Monday: Focus: Deadlift (85%): Build to a heavy 2 rep max (for the day). Suggest rep scheme is 8,6,4,2,2,2 Metcon: 5 RFT 4 clean and jerks 155/115 6 bar muscle-ups L3, 6 Toes 2 Bar L2, 6 Pull Ups L1 40-ft. handstand walk L3, L2/L1 60 Second Plank Hold Tuesday: Focus: 10 EMOM 2 Full Snatches Metcon: 3 rounds for time of: Row 500 meters 12 squat snatches 95/65 21 deficit push-ups Wednesday: Focus: Back Squats 5x5 at 75% Pendlay row: 3x5 Choose light weight Metcon: For Time 10 plated overhead walking lunge 45/25 75 double-unders 50 atomic sit ups 25 wall-ball shots 20/14 15 pull ups 25 wall-ball shots 50 atomic sit ups 75 double-unders 10 plated overhead walking lunges Thursday: 4 minute Tabata

WODs Week of 5/15

Monday: Focus: 10 min EMOM 1 Power Clean 1 Full Clean Metcon: 10 Minute AMRAP 10 Toes to Bar 10 hang cleans 115/75 Run 200m Buy out: 50 Situps Tuesday: Focus: Deadlift (80%) 3x3 then drop weight to 65% and Speed deadlift 3x3 (120 sec rest b/w sets) MetCon: “Diane” 21-15-9 Deadlift (225/155) Handstand push-ups *Optional Accessory after MetCon: Clean shrugs (60% of current): 3x5 https://www.bodybuilding.com/exercises/main/popup/name/clean-shrug Wednesday: Focus: Kipping Pull Ups or Butterfly Pull Ups. Take 10 Minutes to work on form and consistency then 2 attempts at Max Reps Focus 2: Weighted Pull Ups Take 10 Minutes to build to heavy set of 3 MetCon: 4 RFT 10 C2B L3, 10 Pull Ups L2, 10 Band

WODs Week of 5/8

Monday: Focus: Bear Complex - Start at 50% of 1 rm push press and build each set 7 Rounds of: Power Clean Front Squat Push Press Back Squat Push Press MetCon: 1 Mile Run or Row for Time Tuesday: Focus: 12 Minute EMOM 25m Handstand Walk + 1 MU L3 5 HSPU + 3 C2B L2 30 Sec HS Hold + 5 Ring Rows L1 MetCon: 50-40-30-20-10 reps for time of: Wall-ball shots, 20/14 Box jumps, 24/20 Wednesday: Focus: Halting Clean Deadlift Follow this rep scheme, building each set: 5, 5, 3, 3, 2, 2, Perform a clean deadlift up to the designated height (usually upper thigh or hip), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the paus

WODs Week of 5/1

Monday Focus: Back Squats 5x3 building to 85-90% then do one drop set of max reps at 65% Metcon: 4 Rounds of 200m run 15 KB snatches 10 Evil wheels 5 pistols Tuesday: Focus: Push Press 5x4 at 65%~75% Metcon: In teams of 2 (1 works 1 rest) RX: Row 2000, 300 Double Unders, 40 HSPU, 50 C2B Pullups, 60 Pushups, 70 WallBalls, 400M Run together Scaled: Row2000, 500singles, 50m prowler push, 50 pull-ups or 75 ring rows, 60 wallballs, 400m run together Wednesday: Focus: Clean and Jerk build to 85% then EMOM 15 Minutes...1 Power Clean & Jerk @85% Metcon: 21-15-9 Power cleans 135/95 Box Jumps Cool down: optional ROMWOD Thursday: Focus: 5x2 snatch high pulls; then find 3 RM of Hang Snatch Metcon: Nancy

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Tampa, FL 33613