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 8/21

Monday: Focus: Push Press - 5x5 at 70% then SLDL (Straight Leg Deadlift)- 3x5 Metcon: 4 RFT 25 push presses, 95/65 25-cal. row 50 double-unders Tuesday: Focus: Back Squat - 3 x 5 at 75% Metcon: 12 Minute AMRAP 10 Pistols 25 Situps 10 Back Extensions with pvc 200 M Run Wednesday: Focus: - Power Clean - 75% x 3 x 5 - Power Jerk - 65% (of split jerk) x 3 x 5 - Overhead Squat - 75% x 3 x 5 Metcon: For Time 50 Wall Balls 40 Russian Swings 53/35 30 Box Jumps 20 Burpees to target 10 Push Ups Thursday: Focus: - Power Snatch - 3 x 5 at 70% then - Snatch High-Pull - 3 x 5 at 70% (of sn) Metcon: 13-11-9-7-5 reps for time of: Pull Ups Squat snatches RX 65/45, L2 & L1 choose working weight Friday: - 3-Po

WODs Week of 8/6

Monday Focus: Start at 50% of Full clean and take twenty minutes to Build to a heavy complex 1 Deadlift+1 hang clean+1 front squat Metcon: 15 minute AMRAP 400m Run 10 power cleans 135/95 10 deadlifts 135/95 Tuesday Focus: Double under practice 10 minutes Focus 2: 12 minute E2MOM as many double unders as possible Metcon: 4 RFT 25m shuttle run (5 cones) 20 wall balls Wednesday Focus: Floor Press 5x4 floor press building each set then drop set to 50% of heaviest set and do as many as possible for one set Metcon: 500m Row 40 sit-ups 30 back extensions 20 chin ups 10 muscle ups or ring dips 20 chin ups 30 back extensions 40 sit-ups 500m row Thursday Focus: Front Rack Lunges 5x6 Start at a light w

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P: (813) 867-4707 

CrossFitGaspar@gmail.com

1913 E Bearss Ave, Building 2061 

Tampa, FL 33613