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

February 20, 2017

Monday

Focus:

Back Squat – 6 x 3, build to 90%

WOD:

AMRAP 12 Minutes:

12 Pull Ups

12 Wall Ball

12 KB Swing

Score = reps

Tuesday

Focus:

Push Press – 4 x 5, build to 80 – 85%

WOD:

3 Rounds for time:

15 Power Clean (L3 135/95, L2 115/85, L1 95/65)

Run 400m

Rest 2 minutes

Score = time

Wed...

February 12, 2017

Monday

Focus:

Thruster

2 x 4 65%

2 x 3 75%

2 x 2 85%

2 x 1 (Go for a heavy single)

WOD:

21 – 15 – 9

Thruster (L3 95/65, L2 85/55, L1 75/45)

Toes to bar

Score: Weight/Time

Tuesday

Focus:

A1: Bench Press x 3 x 4 (4 sets of 3 building to heaviest weight possible for 3)

A2: Pendlay Row x...

February 7, 2017

Monday
Focus: Sprinting/sled pushing/farmer carries

Heavy sled push + sprint back. Push people to use a weight that will make the push a little bit of a grind.  Sled push from starting line to 25m, sprint back 25m. Between each sled push, athlete completes 100m of heavi...

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