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 for 4/27/18

Friday STRENGTH Front Squat 2RM; 95%; 90% ==================== METCON 5 Rounds For Time: 200m Run 12 HSPU's 4 Ring MU's (Sx 12 Pull-ups) ==================== ACCESSORY Bulgarian Split Squat w/ KB in goblet hold

WOD for 4/26/18

Thursday STRENGTH Snatch Pull + Snatch (1+1)RM; 95% x (1+1); 90% x (1+1) ==================== METCON Randy (9min Cap) 75 Power Snatches 75/55 ==================== ACCESSORY Snatch Deadlift 5 x 3 @ 110% of 1RM Snatch

WOD for 4/25/18

Wednesday STRENGTH Strict Press 3RM; 2x3 @90%; 2x3 @80% ==================== METCON 2 Rounds For Time (20min Cap) 30 KB SDLHP 53/35 30 Double Unders 30 KB Snatch - alternating arms 30 Double Unders 30 Goblet Squats 30 Double Unders 30 KB Swings 30 Double Unders ==================== ACCESSORY 2 ME Sets of WallBalls Unbroken **Rest 1 min between sets

WOD for 4/24/18

Tuesday STRENGTH Focus 1: Clean Pull + Hang Clean (1+1) RM; 95% x (1+1); 90% x (1+1) Focus 2: Power Clean TNG 5min EMOM - 3reps @ 70-80% of complex (1+1)RM ==================== METCON For Time (12min Cap) 150 MedBall Cleans **100m run every 2min w/ Wallball ==================== ACCESSORY 75 GHD Back Extensions

WOD for 4/20/19

Friday STRENGTH Focus 1: Back Squat 5x3 @ 75% (of 1RM) Focus 2: Jumping Squats 3x5 @ 20-30% of 1RM ================== METCON 12 min EMOM (40 seconds on/20 second rest) Min1: Cal Row Min 2: Rope Climbs OR Muscle Ups (sx: Strict pull-ups using smallest band possible) Min 3: MedBall Slams 20/14 ================== ACCESSORY 4 Rounds: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 20sec Hollow Hold 1min rest between rounds

WOD for 4/19/18

Thursday STRENGTH Focus 1: Clean Pull + Clean (1+1) x 5 @ 75% of 1RM Focus 2: Clean Long Pulls 3x3 ================== METCON 3RFT (16min Cap) 600m Run 15 HSPU's (sx: 20 Pushups) 15 T2B (sx: 20 KAHAP) ================== ACCESSORY 75 GHD Back Extensions

WOD for 4/18/18

Wednesday FOCUS 20min of Handstand Progression work (Walk, pushups, wall walks, holds…) ================== METCON 24min EMOM (Fight Gone Bad Style) Min1: Double Unders Min2: Push Press 75/55 Min3: Box Jumps 20" (for everyone) Min4: ABmat Situps Min5: 10m Shuttle Runs Min6: Rest 1 min ================== ACCESSORY 3 ME sets of strict Pull-ups (Rest 2min between sets)

WOD for 4/17/18

Tuesday STRENGTH Focus 1: Snatch Pull + Snatch (1+1) x 5 @ 75% of 1RM Snatch Focus 2: Snatch Long Pull 5x3 ================== METCON 13min AMRAP 200m Run w/ Vest or WallBall 20/14 15 OH Lunge w/ WallBall 20/14 15 WallBalls 20/14 **If wearing a vest must wear it for entire workout ================== ACCESSORY Prowler Push - 10 x 50m 95/65

WOD for 4/13/18

Friday STRENGTH Focus 1: Bench Press 3RM; 95%; 90% Focus 2: Bench Press ME @ 50% of 3RM ***Followed immediately by ME Strict Pull-ups ==================== METCON Tabatta: 8r (4min) - Cal Row 8r (4min) - WallBalls 8r (4min) - Double Unders ==================== ACCESSORY 1 mile run w/vest (20/14)

WOD for 4/12/18

Thursday STRENGTH Focus 1: Snatch 2RM; 95%; 90% Focus 2: Power Snatch 3x3 @ 85% ==================== METCON 8 min AMRAP: 2-4-6-8-10…. Power Snatch 95/65 RX+ 135/95 Box Jump Overs 24/20 ==================== ACCESSORY Snatch DL 5x3 @ 110%

WOD for 4/11/18

Wednesday STRENGTH Focus 1: Pause Back Squats 3RM; 95%; 90% (1-2sec pause) Focus 2: Jumping Quarter Squats 3x5 @ 30-40% of 1RM Back Squat ==================== METCON 5 RFT: 10 Pull-ups RX+ C2B 20 Sit-ups 30 Air Squats ==================== ACCESSORY 75 GHD Back Extensions

WOD for 4/10/18

Tuesday STRENGTH Focus 1: Clean 2RM; 95%; 90% Focus 2: TnG Power Clean 3x3 @ 85% (of 2RM clean for the day) ==================== METCON For time: (12min Cap) 75 Double Unders (sx: 150 Singles) 20 Deadlifts 95/65 (RX+ 115/85) 20 Hang Power Cleans 20 Thrusters 20 Hang Power Cleans 20 Deadlifts 75 Double Unders ==================== ACCESSORY 2 ME set of HSPU's (Rest 2 min between sets) **No resting on your head**

WOD for 4/9/18

Monday STRENGTH Push Press + Split Jerk (4+1)RM; 95%; 90% ==================== METCON For Time: (18min Cap) 200m KB/Plate Farmer Carry 53/35 40 Burpees to 6" target 200m Farmer Carry 30 T2B 200m Farmer Carry 30 T2B 200m Farmer Carry 40 Burpees to 6" Target 200m Farmer Carry ===================== ACCESSORY Front Rack Luge 3x5

WOD for 4/6/18

Friday STRENGTH Focus 1: Spend 5-10min on Jerk Technique Focus 2: Split Jerk (From the Ground) 6x3 @ 50-60% of 1RM Jerk ==================== METCON Partner WOD (20min Cap): One person rowing/running while the other does Double Unders 14 Rounds Athletes one: Rows 20/15cal or 200m Run Athletes two: Max Effort DU's or DU attempts ==================== ACCESSORY 2min ME Pistols or 10min of Pistol practice

WOD for 4/5/18

Thursday STRENGTH Focus 1: Clean High Pull + Power Clean + Hang Clean (1+1+1)RM; 95%; 90% Focus 2: Clean Long Pull 3x5 ==================== METCON For time (10 min Cap): 10-9-8-7-6…. Power Cleans 135/95 sx - 96/65 Pull-ups ==================== ACCESSORY 3 Rounds: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 20sec Hollow Hold 1min rest between rounds

WOD for 4/4/18

Wednesday STRENGTH Snatch Push Press + OHS (2+1)RM; 95% 90% ==================== METCON For time (20min Cap) Buy in: 800m Run 4Rounds: 16 SDLHP 70/53 (with KB) sx: 53/35 RX+ 95/65 32 AbMat SitUps Buy Out: 800m Run ==================== Accessory: Turkish Get-ups 4x5

WOD for 4/3/18

Tuesday STRENGTH Focus 1 Snatch High Pull + Power Snatch + Hang Snatch (1+1+1)RM; 95%; 90% Focus 2 Snatch Deadlift 3x5 at 110% of 1RM Snatch **30min to complete** ==================== METCON 21-15-9 (12min Cap) KB Snatch 53/35 Burpees w/ Plate G2OH 35/25 ==================== ACCESSORY Snatch Long Pull - 3x5

WOD for 4/3/18

Monday STRENGTH Focus 1 Back Squat 5RM; 95%; 90% Focus 2 Back Squat Jump 3x5 @ 20-30% of 1RM **30 min to complete** =========================== METCON For Time Buy In: 50 Cal Row 4 Rounds: 10 Box Jumps 30/24 (sx - 24/20) 5 Deadlifts 275/195 (sx - 185/135) 1 Legless Rope Climb (sx-5 strict pullups) Buy Out: 400m Run =========================== ACCESSORY 50 GHD Back Extensions (Break up as needed)

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Tampa, FL 33613