WOD: September 19th, 2017

WOD: September 19th, 2017

METCON Fitness 5 RFT: 20 Cal Row or 20/15 Cal AD 10 Thrusters (45/35) Scaled 5 RFT: 20 Cal Row or 20/15 Cal AD 10 Thrusters (85/55) RX 5 RFT: 20 Cal Row or 20/15 Cal AD 10 Thrusters (115/80) Gymnastic/Skill/ROMWOD 1. 5 RFT: 8-10 strict pull ups 8-10 parallette or plate deficit HSPU (choose […]

WOD: September 18th, 2017

WOD: September 18th, 2017

Back Squat 4×6 Back Squat for load: #1: 6 reps #2: 6 reps #3: 6 reps #4: 6 reps METCON Fitness AMRAP in 15 mins: 10 Knee Raises 20 kb swings 25/15lb 30 Power Jumps Scaled AMRAP in 15 mins: 10 K2E 20 kb swings 35/25lb 30 double unders (PJ 2-1) RX AMRAP in 15 […]

WOD: September 17th, 2017

WOD: September 17th, 2017

METCON 1. ROMWOD 2. 30 minute AMRAP 400 M Run/500 M Row/ (20/15 Calorie AB – Ski Erg) 21 Sit ups 400 M Run/500 M Row/ (20/15 Calorie AB – Ski Erg) 21 Push Ups 400 M Run/500 M Row/ (20/15 Calorie AB – Ski Erg) 21 Box Jumps or Step Ups 20/16 400 M […]

WOD: September 16th, 2017

WOD: September 16th, 2017

METCON Fitness 10 RFT: 10 KB OH Squats or Goblet Squats 15/10lb 2 reps of any movement below 100m run or 10/8 cal AD Scaled 10 RFT: 10 KB OH Squats 25/15lb 2 reps of any movement below 100m run or 10/8 cal AD RX 10 RFT: 10 KB OH Squats 55/35lb 2 reps of […]

WOD: September 15th, 2017

WOD: September 15th, 2017

METCON FOR TIME FITNESS Partner WOD In teams of two, with only one person working at a time, complete: 100 thrusters 45/35 400m run* 80 Burpees 400m run* 60 knee raises 400m run* 40 box jump overs 16/12 SCALED Partner WOD In teams of two, with only one person working at a time, complete: 100 […]

WOD: September 14th, 2017

WOD: September 14th, 2017

Warm-up Crossover Symmetry Leg Swings x40 Trunk Twist x20 Arm Swings x20 Arm Circles Inchworm w/ Cobra Pose x5 High Knees 100′ Butt Kicks 100′ Karaoke 100′ The Kip – accumulate 5 mins of practice. Fitness Swing Development Scaled Beat Swing RX 3s+1PU+3s METCON L.S.D. (Long Slow Distance) Option 1 30-45 mins: Row for max […]

WOD: September 13th, 2017

WOD: September 13th, 2017

Accessory/Romwod 1. 3×15 strict DB press 3×10 front delt raises 3×5 tricep extension 2. ROMWOD METCON Fitness For Time: 80 Power Jumps 80 Air Squats 800 Meter Run 400 Meter Odd Object Carry (25/15) 40 Kettlebell Swings (25/15) 30/20 Calorie Assault Bike or 500m Row Scaled For Time: 80 Double Unders (PJ: 2-1) 80 Air […]

WOD: September 12th, 2017

WOD: September 12th, 2017

Gym Hours 9am – 12pm & 4:30pm – 6:30pm Members, Due to the power outage at the gym we will have limited hours tomorrow. Gym will be open from 9:00am – 12:00pm & 4:30pm – 6:30pm (open gym). A WOD will be programmed for you guys, but there will be no barbell movements and limit […]

WOD: September 11th, 2017

WOD: September 11th, 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 10th, 2017

WOD: September 10th, 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/