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

April 27, 2018

Friday

STRENGTH

Front Squat 2RM; 95%; 90%

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METCON

5 Rounds For Time:

200m Run

12 HSPU's

4 Ring MU's (Sx 12 Pull-ups)

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ACCESSORY

Bulgarian Split Squat w/ KB in goblet hold

April 26, 2018

Thursday

STRENGTH

Snatch Pull + Snatch (1+1)RM; 95% x (1+1); 90% x (1+1)


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METCON


Randy (9min Cap)
75 Power Snatches 75/55


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ACCESSORY

Snatch Deadlift 5 x 3 @ 110% of 1RM Snatch

April 25, 2018

Wednesday

STRENGTH

Strict Press 3RM; 2x3 @90%; 2x3 @80%

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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

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A...

April 24, 2018

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

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METCON

For Time (12min Cap)

150 MedBall Cleans

**100m run every 2min w/ Wallball

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AC...

April 20, 2018

Friday

STRENGTH

Focus 1:

Back Squat 5x3 @ 75% (of 1RM)


Focus 2:

Jumping Squats 3x5 @ 20-30% of 1RM


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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: M...

April 19, 2018

Thursday

STRENGTH

Focus 1:

Clean Pull + Clean (1+1) x 5 @ 75% of 1RM


Focus 2:

Clean Long Pulls 3x3 


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METCON


3RFT (16min Cap)
600m Run
15 HSPU's (sx: 20 Pushups)
15 T2B (sx: 20 KAHAP)


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ACCESSORY

75 GHD Back Extensions 

April 18, 2018

Wednesday

FOCUS

20min of Handstand Progression work (Walk, pushups, wall walks, holds…)


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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
Min...

April 17, 2018

Tuesday

STRENGTH

Focus 1:

Snatch Pull + Snatch (1+1) x 5 @ 75% of 1RM Snatch


Focus 2:

Snatch Long Pull 5x3


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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...

April 13, 2018

Friday

STRENGTH

Focus 1: 

Bench Press 3RM; 95%; 90%

Focus 2: 

Bench Press ME @ 50% of 3RM

***Followed immediately by ME Strict Pull-ups

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METCON

Tabatta:

8r (4min) - Cal Row

8r (4min) - WallBalls

8r (4min) - Double Unders

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ACCESSORY

1 mile run w...

April 12, 2018

Thursday

STRENGTH

Focus 1: 

Snatch 2RM; 95%; 90%

Focus 2: 

Power Snatch 3x3 @ 85%

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METCON

8 min AMRAP:

2-4-6-8-10….

Power Snatch 95/65 RX+ 135/95

Box Jump Overs 24/20

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ACCESSORY

Snatch DL 5x3 @ 110%

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