WOD Friday 1/5/18

CrossFit Lake Mary – WOD

Deadlift (Heavy set of 3)

“Smooth Criminal” (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

WOD Thursday 1/4/18

CrossFit Lake Mary – WOD

Metcon (Time)

Teams of 3-4

60-50-40-30-20

Calorie Bike

Russian Kettlebell Swings (70/53)

Team 200m Run between rounds

WOD wednesday 1/3/18

CrossFit Lake Mary – WOD

“Clean Shave” (Time)

3 Rounds:

15 Chest to Bar Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

3-Position Squat Clean (1×3)

Build to a Heavy Complex

WOD Tuesday 1/2/18

CrossFit Lake Mary – WOD

“First Degree” (Time)

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Presses (75/55)

30/21 Calorie Row

WOD Monday 1/1/2018

CrossFit Lake Mary – WOD

“Swing Set” (AMRAP – Rounds and Reps)

AMRAP 15:

100 Meter Run, 2 Kettlebell Swings (53/35)

100 Meter Run, 4 Kettlebell Swings (53/35)

100 Meter Run, 6 Kettlebell Swings (53/35)

100 Meter Run, 8 Kettlebell Swings (53/35)

100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round

WOD Wednesday 12/27/17

CrossFit Lake Mary – WOD

Back Squat (5×3)

“Leg Stand” (AMRAP – Reps)

Alternating Tabata x 16 (8 each)

Empty Bar Back Squats

Double Unders

WOD Tuesday 12/26/17

CrossFit Lake Mary – WOD

“Water Wings” (AMRAP – Rounds and Reps)

AMRAP 20:

27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)

WOD Saturday 12/23/17

Announcements

Closed Sunday Christmas Eve and Monday Christmas

Tuesday December 26th open 6am til 9am then open 4pm-7pm

CrossFit Lake Mary – WOD

“Jingle Bells, Jingle Bells” (Time)

For time:

18 Kettlebell Swings 53/35 kg

18 Burpee Lateral Jumps

15 Kettlebell Swings

15 Burpee Lateral Jumps

12 Kettlebell Swings

12 Burpee Lateral Jumps

9 Kettlebell Swings

9 Burpee Lateral Jumps

— then —

800m Run

— then —

6 Kettlebell Swings

6 Burpee Lateral Jumps

9 Kettlebell Swings

9 Burpee Lateral Jumps

12 Kettlebell Swings

12 Burpee Lateral Jumps

15 Kettlebell Swings

15 Burpee Lateral Jumps

WOD Friday 12/22/17

Announcements

Closed Sunday Christmas Eve and Monday Christmas

Tuesday December 26th open 6am til 9am then open 4pm-7pm

CrossFit Lake Mary – WOD

Hang : Hang Squat Clean (Heavy Single)

Heavy Single

“Under the Lights” (AMRAP – Rounds and Reps)

AMRAP 8:

3 Hang Squat Cleans (95/65)

3 Toes to Bar

6 Hang Squat Cleans (95/65)

6 Toes to Bar

9 Hang Squat Cleans (95/65)

9 Toes to Bar

WOD Thursday 12/21/17

Announcements

Closed Sunday Christmas Eve and Monday Christmas

Tuesday December 26th open 6am til 9am then open 4pm-7pm

CrossFit Lake Mary – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Row

20 Box Jumps (24/20)

10 Deadlifts (245/165)