WOD Saturday 12/16/17

CrossFit Lake Mary – WOD

“Three Peat” (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)

60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)

50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)

40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)

30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

WOD Friday 12/15/17

CrossFit Lake Mary – WOD

Heartbreak Kid (Time)

3 RFT:

10 Front Squats, 185/135

20 C2B

50 DU
Mod.

3 Rounds:

10 Front Squats (135/95)

20 Pull-Ups

100 Single Unders

WOD Thursday 12/14/17

CrossFit Lake Mary – WOD

“Switch Gears” (AMRAP – Reps)

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Bike

Sit-Ups

Shuttle Sprints

WOD Monday 12/11/17

CrossFit Lake Mary – WOD

“Four Thirty” (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

WOD Tuesday 12/5/17

CrossFit Lake Mary – WOD

()

“Black and Blue” (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

WOD Monday 12/4/17

CrossFit Lake Mary – WOD

Front Squat (Heavy Double)

“eikcaJ” (Time)

30 Pullups

50 Thrusters 45/35

1,000 m Row

WOD Saturday 12/2/17

CrossFit Lake Mary – WOD

“Long Gone” (AMRAP – Reps)

5 Rounds:

AMRAP 1:00 at each station:

Wall Balls (20/14)

Dumbbell Snatch (50/35)

Calorie Row

Rest 1:00 between rounds

WOD Friday 12/1/17

CrossFit Lake Mary – WOD

“Long Gone” (AMRAP – Reps)

5 Rounds:

AMRAP 1:00 at each station:

Wall Balls (20/14)

Dumbbell Snatch (50/35)

Calorie Row

Rest 1:00 between rounds

WOD Thursday 11/30/17

CrossFit Lake Mary – WOD

“Undead” (Time)

5 Rounds:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

WOD Wednesday 11/29/17

Announcements

CrossFit Lake Mary will HoHoHost the 7th Annual “12 WOD’s of Christmas” on Saturday 12/2/17 Sponsored by Florida Cancer Specialists

Join us in Spreading the Christmas Spirit!! All funds raised will be donated to IMPOWER to benefit at-risk children and ensure they have a magical Christmas Thanks to Marcie Dearth

Here’s the link to register
https://secure.goemerchant.com/secure/custompayment/crossfitlakemary2/1972/default.aspx?

Party at the end of the day!!
Friends, Family, Kids, all welcome to come! Bring tents, chairs, food, games and anything else you want and camp out at CFLM for the day!! You don’t HAVE to participate, stop by and say hello:)

HELP US SPREAD THE WORD EVEN IF YOU CAN’T MAKE IT!

CrossFit Lake Mary – WOD

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets