WOD Wednesday 2/22/17

CrossFit Lake Mary - WOD


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“Mad Max” (AMRAP - Rounds and Reps)


AMRAP 12:
30 Double-unders
15 Sit-ups
30 Double-unders
15 Kettlebell Swings (53/35#)

WOD Tuesday 2/21/17

CrossFit Lake Mary - WOD


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"Wise Men" (3 Rounds for reps)


3 min AMRAP
3 Power Cleans @ 135/95
3 Front Squats @ 135/95
3 Push Jerks @ 135/95

- 3 min rest -

3 min AMRAP
3 Power Cleans @ 155/105
3 Front Squats @ 155/105
3 Push Jerks @ 155/105

- 3 min rest -

3 min AMRAP
3 Power Cleans @ 185/135
3 Front Squats @ 185/135
3 Push Jerks @ 185/135

WOD Monday 2/20/17

CrossFit Lake Mary - WOD


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“Open Up” (AMRAP - Rounds and Reps)


AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 Dumbbell Snatches (50/35#)
30 C2B Pull-ups

“Snoop”

CrossFit Lake Mary - WOD


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Metcon (Time)


2 Rounds:
9 x 200 Meter Run
9 x 300 Meter Row
Athletes alternate through in order, performing 3 intervals at each station before moving on

WOD Friday 2/17/17

CrossFit Lake Mary - WOD


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“Good Vibrations” (AMRAP - Reps)


5 Rounds, for max reps:
1:00 Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest


WOD Thursday 2/16/17

CrossFit Lake Mary - WOD


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“Goblet of Fire” (Time)


30-24-18-12:
Kettlebell Goblet Squat (70/53#)
Sit-ups
10m Shuttle Sprints

Mobility




WOD Wednesday 2/15/17

CrossFit Lake Mary - WOD


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“Power Hour” (Time)


50 Clean & Jerks* (135/95#)
*EMOM: 5 Toes-to-Bar


WOD Tuesday 2/14/17

CrossFit Lake Mary - WOD


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Diane (Time)


21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Note


Bonus Work
In teams of 2-3 Prowler Push
Teams complete 20min AMRAP around parking lot 50/90



Ricki!!

WOD Saturday 2/11/17

CrossFit Lake Mary - WOD


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“Big Gig” (AMRAP - Reps)


5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee Dumbbell Box Step-Ups (50/35#)
1:00 Bike for Calories
1:00 Rest

WOD Friday 2/10/17

CrossFit Lake Mary - WOD


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“Salt N’ Peppah” (AMRAP - Rounds and Reps)


AMRAP 18:
30 Push Jerks (115/80#)
30 Box Jumps (24/20″)
30 Calorie Row
30 Toes-to-Bar

Note


Bonus Work
For time
1 mile run
rest 3 mins
1 mile run