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

March 30, 2018

Friday WOD

Focus:

Front Squat 3RM; 95% 90%


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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**


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Accessory:

S...

March 29, 2018

Thursday WOD

Focus:

Clean High Pull + Power Clean + Hang Clean (1+1+1)RM; 95%; 90%


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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
...

March 28, 2018

Wednesday WOD

Focus 1:

Back Squat 5RM; 95%; 90%


Focus 2:

Jumping Quarter Squats 5x3 @30-40% of 1RM


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Metcon:

TABATTA
8 rounds (4min) - Box Jumps 20"
6 rounds (3min) - Burpees 
4 rounds (2min) - MedBall Cleans 20/14
2 rounds (1min) - Ring...

March 27, 2018

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

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Metcon:

9min AMRAP

RX

3-6-9-12-15...

T2B

OHS 115/85

Scaled 

3-6-9-12-15...

K2E

OHS 75/55

============...

March 26, 2018

Monday WOD

Focus:

Push Press + Jerk (5+1)RM; 95%; 90%


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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...

March 24, 2018

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

March 20, 2018

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, Pow...

March 6, 2018

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 Pu...

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