WOD Wednesday 6/28/17

CrossFit Lake Mary – WOD

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Deadlift (1×3)

“Optimus Prime” (AMRAP – Rounds and Reps)

AMRAP 7:

Wallballs* (20/14#)

*EMOM: 5 Deadlifts (225/155)

WOD Monday 6/26/17

CrossFit Lake Mary – WOD

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“Denim” (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders (scaled same # singles, or double tap)

30/21 Calorie Row

15 Overhead Squats (RX 115/80) (scaled weight (95/65)

WOD Saturday 6/24/2017

CrossFit Lake Mary – WOD

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“300%” (Time)

Teams of 3:

100/70 Cal Row

100 Box Jump Overs (24/20″)

100 Power Snatch (75/55)

100 Toes-to-Bar

100 Power Snatch (75/55)

100 Box Jump Overs (24/20″)

100/70 Cal Row

WOD Friday 6/23/2017

CrossFit Lake Mary – WOD

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“Bells & Whistles” (Time)

21-15-9:

DB Hang Squat Cleans (50’s/35’s)

Handstand Push-ups

600m Run

WOD Thursday 6/22/2017

CrossFit Lake Mary – WOD

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“Dead Weight” (AMRAP – Rounds and Reps)

AMRAP 15:

30 Calorie Row or Bike

20 DB Push Press (35’s/25’s)

10 Deadlifts (245/165)

WOD Wednesday 6/21/2017

CrossFit Lake Mary – WOD

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“Behind Bars” (3 Rounds for reps)

Power Clean: 10 min to work to heavy single

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:

400m Run

10 Burpees Over Bar

Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (185/135)

WOD Tuesday 6/20/2017

CrossFit Lake Mary – WOD

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“Harley Love” (Time)

6 Rounds:

13 Thrusters (95/65)

14 Pull-Ups

WOD Monday 6/19/2017

CrossFit Lake Mary – WOD

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“Team Row” (Time)

Teams of 2-3

2600/1800m Row

Every minute on the minute team completes 4 burpees

WOD Saturday 6/17/17

CrossFit Lake Mary – WOD

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“Hang Tough” (AMRAP – Rounds and Reps)

AMRAP 4:

27 Hang Power Cleans (115/80)

27 Wallballs (20/14#)

27 Calorie Row or Bike

Rest 4:00

AMRAP 4:

21 Hang Power Cleans (115/80)

21 Wallballs (20/14#)

21 Calorie Row or Bike

Rest 4:00

AMRAP 4:

15 Hang Power Cleans (115/80)

15 Wallballs

15 Calorie Row or Bike

WOD Friday 6/16/17

CrossFit Lake Mary – WOD

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“Hurricane” (Time)

3 Rounds:

800m Run

21 Power Cleans (135/95)