WOD: September 9th, 2017

WOD: September 9th, 2017

GYM CLOSED ***Crossfit StPete is CLOSED*** Friday Saturday Sunday Monday Continue to check our Website, CF StPete App, or your Sugar WOD App for updates. Be Safe Everyone https://stpetecrossfit.com/weekly-schedule/

WOD: September 8th, 2017

WOD: September 8th, 2017

GYM CLOSED ***Crossfit StPete is CLOSED*** Friday Saturday Sunday Monday Continue to check our Website, CF StPete App, or your Sugar WOD App for updates. Be Safe Everyone https://stpetecrossfit.com/weekly-schedule/

WOD: September 7th, 2017

WOD: September 7th, 2017

METCON Option 1 With a partner: 200m Run 400m Run 600m Run 800m Run 600m Run 400m Run 200m Run Option 2 With a partner: 250m Row 500m Row 750m Row 1000m Row 750m Row 500m Row 250m Row Option 3 With a partner: 250m SkiErg 500m SkiErg 750m SkiErg 1000m SkiErg 750m SkiErg 500m […]

WOD: September 6th, 2017

WOD: September 6th, 2017

Back Squat 5×3 Back Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps Work up to a heavy triple for today. Log your heaviest 5 lifts. METCON Fitness 4 RFT: 30 power jumps (JUMP HIGH) 10 squat or power cleans 45/35lbs Scaled 4 RFT: 30 double […]

WOD: September 5th, 2017

WOD: September 5th, 2017

METCON Fitness AMRAP 4:00, rest 4:00: 200 Meter Run 22/18 Cal AD or Row Max Power Snatches (15lbs) AMRAP 4:00, rest 4:00: 200 Meter Run 18/12 Cal AD or Row Max Power Snatches (25/20) AMRAP 4:00: 200 Meter Run 12/8 Cal AD or Row Max Power Snatches (35/25) Scaled AMRAP 4:00, rest 4:00: 400 Meter […]

WOD: September 4th, 2017

WOD: September 4th, 2017

DANIEL Fitness 50 Jumping Pull-ups 400m run, 500m Row, or 25/20 cal AD 45/35 pound Thruster, 21 reps 800m run, 1000m Row, or 50/35 cal AD 45/35 pound Thruster, 21 reps 400m run, 500m Row, or 25/20 cal AD 50 Jumping Pull-ups Scaled 50 Jumping Pull-ups 400m run, 500m Row, or 25/20 cal AD 75/55 […]

WOD: September 1st, 2017

WOD: September 1st, 2017

METCON Fitness Partner WOD, for time: 50 db man makers 20/10 *every break or switch partners complete 20 Wall Balls 10lbs Scaled Partner WOD, for time: 50 db man makers 35/25lb *every break or switch partners complete 20 Wall Balls 14/10 RX Partner WOD, for time: 50 db man makers 55/35lb *every break or switch […]

WOD: August 31st, 2017

WOD: August 31st, 2017

METCON Option 1 8 rounds: 200m sprint …rest 1 min between runs… Scale to rowing if running is not an option. 8 rounds: 250m row …rest 1 min between runs… Gymnastic/Skill 1. 6 min EMOM: 20 double unders + ME strict pull ups 2. ROMWOD

WOD: August 30th, 2017

WOD: August 30th, 2017

Bench Press 5×4 Bench Press for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps *ascending in weight METCON Fitness 15 min EMOM: Min 1: 12/8 cal row, SkiErg, or AD Min 2: ME Push Ups Min 3: 40 sec plank Scaled 15 min EMOM: Min 1: 15/10 […]