WOD Saturday 4/29/17

CrossFit Lake Mary – WOD

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“Playground” (Time)

1 Mile Run

21 Kettlebell Swings (53/35)

21 Goblet Squats (53/35)

800 Meter Run

15Kettlebell Swings (53/35)

15 Goblet Squats (53/35)

400 Meter Run

9 Kettlebell Swings(53/35)

9 Goblet Squats (53/35)

WOD Friday 4/28/17

CrossFit Lake Mary – WOD

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“Franchise” (Time)

21-15-9:

Push Jerks (135/95)

Chest-to-Bar Pull-ups


Happy 2 Year Anniversary with CFLM Coach Jay!

WOD WEDNESDAY 4/26/17

CrossFit Lake Mary – WOD

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“Front Row” (Weight)

Front Squat – Heavy Single

High Hang Squat Clean – Heavy Single

Squat Clean – Heavy Single

Front Squat (1×1)

High-Hang Clean (1×1)

Squat clean

Squat Clean (1×1)

WOD Tuesday 4/25/17

CrossFit Lake Mary – WOD

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“Crowbar” (Calories)

AMRAP 4:

18 Power Snatch (95/65)

18 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

15 Power Snatch (115/80)

15 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

12 Power Snatch (135/95)

12 Burpee Pull-ups

Max Calorie Row

WOD Monday 4/24/17

CrossFit Lake Mary – WOD

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“Marathon Monday” (Time)

2 Rounds:

400m Run

26 Hand Release Push-ups

400m Run

26 KB Swings (53/35#)

400m Run

26 Sit-Ups

400m Run

26 Deadlifts (75/55#)

400m Run

26 Air Squats

400m Run

26 Box Jumps (24/20″)

WOD Saturday 4/22/17

CrossFit Lake Mary – WOD

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“Amma” (Time)

4 Rounds:

15 Burpee Box Jumps (24/20″)

20 Calorie Row

16 Hang Power Snatch (95/65#)

Hill Run

WOD Friday 4/21/17

CrossFit Lake Mary – WOD

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“Frantic” (Time)

4 Rounds:

21/18 Calorie Bike

18 Thrusters (65/45#)

15 Pull-ups

WOD Thursday 4/20/19

CrossFit Lake Mary – WOD

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“Family Feud” (AMRAP – Rounds and Reps)

Class divides into even teams:

AMRAP 20:

50m Prowler Push (95/45#)

100m Sandbag Run (50/35)

200m Run

WOD Wednesday 4/19/17

CrossFit Lake Mary – WOD

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DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

WOD Tuesday 4/18/17

CrossFit Lake Mary – WOD

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“Team Boat Race” (Time)

2 Person Teams

6 Rounds:

500 Meter Row

400 Meter Run