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 for the week of 12/17

Monday: Skill Work - Tempo Back Squats WOD 21 - 15 - 9 Squat Clean 75/55 Box Jump Overs (24/20) Start each round with 400m Run Tuesday Skill - Find 1RM Push Press WOD 12 Minute AMRAP 4 Strict HSPU (Scaling is NOT kipping but altering to a scale that allows strict) 6 Strict Pull Ups (Again NO kipping even with scale) 12 Alternating pistols Wednesday Total 12 Minute EMOM Start with 5 Minute EMOM 1- High Hang Clean @ 60%-65% of 1RM Clean Right into 4 Minute EMOM 1- Hang Clean @ 70%-80% of 1RM Clean Right into 3 Minute EMOM 1- Full Clean @ 85%+ of 1RM Clean WOD 4 RFT 10 Thrusters 115/75 15 T2B 20 Bar Facing Burpees Thursday Skill Bench Press 5x5 WOD 18 Minute AMRAP 600m Run 10 Explosive Push Ups

WOD for 12/5/18

Wednesday: WOD #1: Front Squat 5x3 (Warm Up to 75% then start first working set at 75% adding weight if able) WOD #2: 800m Run For Time (Benchmark) https://www.youtube.com/watch?v=m4ytaCJZpl0&fbclid=IwAR0NdenZKH4t4fHYlW8NizY0g3RkpTodeTlWAtaoKHL2j0NaX7McEKe9_04

WOD for 12/3/18

Monday: WOD #1: Dead hang Pull Ups (weighted) 10 rounds of 3 Pull Ups- Build load each round (Scale if using bands or if needed slow ring rows with higher rep count) WOD #2: “Annie” 50-40-30-20-10 Double Unders (sub attempts as SX or x2 for singles) Abmat sit-ups

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P: (813) 867-4707 

CrossFitGaspar@gmail.com

1913 E Bearss Ave, Building 2061 

Tampa, FL 33613