WOD Friday 8/18/17

CrossFit Lake Mary – WOD

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The Good Life (Time)

3 Rounds:

Row 500 Meters

12 Burpees

21 Box Jumps (24″/20″)


Don’t forget to wear your CFLM shirts!!

WOD Wednesday 8/16/17

CrossFit Lake Mary – WOD

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“Chiquitas” (Time)

15-10-5

Kettlebell Swings (70/53)

Toes to Bar

800 Meter Medball Run (20/14)

5-10-15

Kettlebell Swings (70/53)

Toes to Bar


WOD Tuesday 8/15/17

CrossFit Lake Mary – WOD

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“Freedom Trail” (4 Rounds for reps)

AMRAP 3

21/15 Calorie Row

21 Burpees

Max Thrusters (75/55)

Rest 3:00

AMRAP 3

18/12 Calorie Row

18 Burpees

Max Thrusters (95/65)

Rest 3:00

AMRAP 3

15/10 Calorie Row

15 Burpees

Max Thrusters (115/80)

Rest 3:00

AMRAP 3

12/8 Calorie Row

12 Burpees

Max Thrusters (135/95


Happy Birthday Coach Jay!

WOD Monday 8/14/17

CrossFit Lake Mary – WOD

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“Jump Street” (Time)

3 Rounds:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double Unders


WOD Saturday 8/12/17

CrossFit Lake Mary – WOD

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“Team Long Rowing Wod” (Time)

Teams of 3:

10k Row

Switch every 250 meters

WOD Friday 8/11/17

CrossFit Lake Mary – WOD

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Heartbreak Kid (Time)

3 RFT:

10 Front Squats, 185/135

20 C2B

50 DU

Heartbreak Kid (Time)

3 RFT:

10 Front Squats, 185/135

20 C2B

50 DU

WOD Thursday 8/10/17

CrossFit Lake Mary – WOD

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“Ring the Bell” (Time)

27-21-15-9

Kettlebell Swings (70/53)

Burpees

400 Meter Run

WOD Wednesday 8/9/17

CrossFit Lake Mary – WOD

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Overhead Squat (1×1)

heavy single

,: Sn Grip BTN PJ (1×1)

1×1
Heavy single

Power Snatch

“Bumblebee” (AMRAP – Reps)

AMRAP 7

Power Snatch (95/65)

EMOM: 7 Wall Balls (20/14)

Wall Balls start at 1:00

WOD Monday 8/7/17

CrossFit Lake Mary – WOD

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Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

WOD Saturday 8/05/17

CrossFit Lake Mary – WOD

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31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here