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

May 30, 2017

MONDAY-MEMORIAL DAY MURPH (8am class only)

1 MILE RUN

100 PULL-UPS

200 PUSH UPS

300 SQUATS

1 MILE RUN

*Wearing a 20lb vest

**May be partitioned however you would like, but it must start and end with 1 Mile Run

Tuesday:

Box Squats 5x4 building to a heavy set of 4

Metcon:

Tabata x...

May 22, 2017

Monday:

Focus:

Deadlift (85%): Build to a heavy 2 rep max (for the day).

Suggest rep scheme is 8,6,4,2,2,2

Metcon: 5 RFT

4 clean and jerks 155/115

6 bar muscle-ups L3, 6 Toes 2 Bar L2, 6 Pull Ups L1

40-ft. handstand walk L3, L2/L1 60 Second Plank Hold

Tuesday:

Focus:

10 EMOM

2 Fu...

May 15, 2017

Monday:

Focus: 10 min EMOM  

1 Power Clean

1 Full Clean

Metcon: 10 Minute AMRAP

10 Toes to Bar

10 hang cleans 115/75

Run 200m

Buy out: 50 Situps

Tuesday:

Focus: Deadlift (80%)

3x3

then

drop weight to 65% and Speed deadlift  3x3 (120 sec rest b/w sets)

MetCon: “Diane”

21-15-...

May 9, 2017

Monday:

Focus: Bear Complex - Start at 50% of 1 rm push press and build each set 

7 Rounds of:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

MetCon: 1 Mile Run or Row for Time

...

May 1, 2017

Monday

Focus: Back Squats 5x3

building to 85-90% then do one drop set of max reps at 65%

Metcon:

4 Rounds of

200m run

15 KB snatches

10 Evil wheels

5 pistols

Tuesday:

Focus: Push Press

5x4 at 65%~75%

Metcon:

In teams of 2 (1 works 1 rest)

RX: Row 2000, 300 Double Unders, 40 HSPU, 50...

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