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

WOD 3/30/18

Friday WOD Focus: Front Squat 3RM; 95% 90% ===================================== Metcon: 3 Rounds for Time 400m Run w/WallBall or weight vest 20 KB Swings 53/35 10 Push-ups **If using a vest, must wear for entire workout** ===================================== Accessory: Stiff Leg Deadlift (SLDL) 4 x 5

WOD 3/29/18

Thursday WOD Focus: Clean High Pull + Power Clean + Hang Clean (1+1+1)RM; 95%; 90% ===================================== Metcon: For Time (25 Min Cap): 50 WallBalls 20/14 50 DL's 95/65 40 WallBalls 40 Pull-ups 30 WallBalls 30 Hang Power Cleans 95/65 20 WallBalls 20 Burpees 10 WallBalls 10 Push Press 95/65 5 WallBalls 5 Ring MU's sx: 5 Bar MU's or 10 pull-ups and 10 ring dips ===================================== Accessory: 3 Rounds: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 20sec Hollow Hold **1min rest**

WOD 3/28/18

Wednesday WOD Focus 1: Back Squat 5RM; 95%; 90% Focus 2: Jumping Quarter Squats 5x3 @30-40% of 1RM ===================================== Metcon: TABATTA 8 rounds (4min) - Box Jumps 20" 6 rounds (3min) - Burpees 4 rounds (2min) - MedBall Cleans 20/14 2 rounds (1min) - Ring Dips (Scaled - Box Dips) ===================================== Accessory: 50 GHD Back Extensions or 100 Back Extensions on the ground (Break up as needed)

WOD 3/27/18

Tuesday WOD Focus 1: Snatch High Pull + Power Snatch + Hang Snatch (1+1+1)RM; 95%; 90% Focus 2: Snatch Long Pull 3x5 @30-50% of Power Snatch ========================================= Metcon: 9min AMRAP RX 3-6-9-12-15... T2B OHS 115/85 – Scaled 3-6-9-12-15... K2E OHS 75/55 ========================================== Accessory: Max Effort Set Ring MU's, Bar MU's, C2B, Pull-ups, or Banded Strict Pull-ups

WOD 3/26/18

Monday WOD Focus: Push Press + Jerk (5+1)RM; 95%; 90% ========================================== Metcon: 15min EMOM RX Min 1: 10 HSPU's Min 2: 50 Double Unders Min 3: 200m Sprint! – Scaled Min 1: 5 HSPU's or 3 Wall Walks Min 2: Max Effort DU's or DU attempts in 40 seconds Min 3: 200m Sprint! ========================================== Accessory: Weighted Lunge 3x5(each leg)

WODs for the Week 3/26/18

This cycle we will be announcing the workouts every morning rather than at the beginning of the week. Check back regularly for updates.

WODs for the Week 3/19/18

Monday Focus: Back Squat – 5x5 Building to 5RM attempts. First working set should be around 65% of your 1RM Metcon: For Time 21 – 15 – 9 KB Swings 55/35 (Sx 35/20) (RX+ 70/55) Wall Balls 20/14 Burpees Score= 5RM/Time Tuesday Focus: Complex of Clean DL, Clean Pull, Power Clean 5 sets with first working set at 70% of 1 RM, build each load Metcon: 12 Minute AMRAP 200m Run 5 Ring Dips (SX 5 Banded Ring Dips or 10 Box/Bench Dips) 10 Hang Power Cleans 115/75 (SX 95/65) (RX+ 135/95) 15 Med Ball Sit Ups 20/14 Score = Weight used for focus / Rounds + Reps Wednesday Focus: Reverse Front Rack Lunges 3x8 (4 per leg) Metcon: Teams of 2 (One works, one rest) 25 Minute AMRAP 30 D/U

WODs for the Week 2/5/18

Hope you all survived 18.2! Monday Strength: Deadlift Every 1:30 for 12 (8 Sets) Deadlift x 6 @ 60% of 1RM Conditioning: 4 Rounds for Time 12 Hang Cleans (95/65) 12 Burpee Box Jump Accessory: 2 Rounds (Not For Time) 15 Hammer Curl / Arm 15-20 Band Face Pull 15-20 Tricep Pushdown Tuesday Strength: 1) Split Jerk 5 minute EMOM Drop to split x4 Click for demo: https://youtu.be/wt7gv6lddeY (Start with empty barbell and increase weight each set if needed (This is a footwork drill so heavy weight is not needed) 2) Every 1:30 for 9 minutes (6 sets) Behind the Neck Press in Split Position x5 (3 count hold at the top on last rep) Click Link for Demo (https://youtu.be/wt7gv6lddeY) Increa

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