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

June 29, 2018

Friday

 
Focus:

Bench Press. Build to a heavy set of 4. 

Metcon:

30 Seconds On, 30 Seconds Rest: 
3 Thrusters (155/105),
Max Rep Burpees Over Bar (15 Rounds)

***Score is Lowest Number of Burpees Completed***

June 28, 2018

Thursday

 
Focus:
Max Effort Back Squat. Build to 50% 1 rm and then complete as many squats as possible

Metcon: 
21-15-9
Cal row
Deadlift 275/185

*THEN
ROMWOD
 

June 27, 2018

Wednesday

 
Focus: E2MOM 20 Minutes 

1 Power Snatch+1 Full Snatch+1 Overhead Squat 

Metcon: 4 RFT 

25M prowler push (or farmers carry 55/35)
30 double unders
10 Over OH squats 95/65
 

June 26, 2018

Tuesday

Focus:

3 attempts Max Rep Muscle Ups or Ring Dips 

10 minute EMOM

RX: 1 muscle up+2 C2B

Scaled: 1 ring dip + 5 ring rows 

Metcon: 20 minute AMRAP 
Row 200m 
5 HSPU 
10 Burpees
15 pull ups
20 Situps
25 box jumps
30 Kb swings
35 wall balls
40 Kb lunges
 

June 25, 2018

Monday

Focus:

Power Clean 3 RM 5x3 to find 3 RM

Metcon:

Run 400

25 power Snatch (135/95)
Run 200
25 power Clean & Jerk (135/95) 
Run 100
 

June 22, 2018

Friday

Filthy Fifty! And ROMWOD

June 21, 2018

Thursday

Focus:

20 minute E2MOM

1 snatch deadlift + 1 Snatch high pull + power snatch

start at 50-60% and build each set

Metcon:

15 Minute AMRAP 
3 Snatch (135/95)
15 Burpees Over the Bar (feet together), 
25 Situps

 

June 20, 2018

How much thought have you put into what you eat when you finish a work out?  In reality It is a key factor to eat 20-30 minutes after a work out.   During an intense workout your body burns stored fuels and proteins in your muscles are broken down.  At a basic level yo...

June 20, 2018

Wednesday

Focus:

Strict Press 4x3 building to a heavy set 

Metcon:
4 Rounds RFT
7 Thrusters (95/65)
14 T2B

50 Double Unders

June 20, 2018

Tuesday

Focus:

6 Minute EMOM 25m Prowler Push then 6 minute EMOM 2 Rope Climb

Metcon:
Run 200M
3 Muscle Ups (bar or ring) or 6 jumping pull-ups 
5 clean & jerk (155/105), 
Run 400
6 Muscle Ups or 12 jumping pull ups, 
10 C&J,
Run 200
3MU or 6 jumping pull ups
5 C&J
 

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