Thursday 3/23/17

CrossFit Lake Mary – WOD

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No Name (AMRAP – Rounds and Reps)

18 min AMRAP.

200m Run

15 Burpee Box Jump Overs, 24”/20”

Mobility

WOD Wednesday 3/22/17

CrossFit Lake Mary – WOD

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“C2 Cindy” (AMRAP – Rounds and Reps)

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

Max Height Box Jump (Distance)

Max Height Box Jump

WOD Tuesday 3/21/17

CrossFit Lake Mary – WOD

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“Leg : Metcon (Time)

5 Rounds:

21 Calorie Bike

15 Wallballs (20/14#)

9 Deadlifts (225/155#)

WOD Monday 3/20/17

CrossFit Lake Mary – WOD

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Back Squat (4×3 @80%)

“Dumb & Dumber” (AMRAP – Rounds and Reps)

AMRAP 12:

300m Row

12 Dumbbell Push Presses (35s/25s)

16 Dumbbell Step Back Lunges

*Lunges done with DB’s at hang

WOD Saturday 3/18/17

CrossFit Lake Mary – WOD

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Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here

WOD Friday 13/7/17

CrossFit Lake Mary – WOD

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CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

CrossFit Games Open 16.4 and 17.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Hand-Release Push-ups

Boys 14-15 – 95# Deadlift + 14# Wall-Ball

Boys 16-17 – 135# Deadlift + 14# Wall-Ball

Girls 14-15 – 65# Deadlift + 10# Wall-Ball

Girls 16-17 – 95# Deadlift + 10# Wall-Ball

WOD Thursday 3/16/17

CrossFit Lake Mary – WOD

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“Goat Day” (No Measure)

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.


WOD Saturday 3/11/17

CrossFit Lake Mary – WOD

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Metcon (Time)

“Metal Medley”

Teams of 3:

For time:

100/75 Calorie Row

75 Power Cleans (135/95#)

50 Barbell Burpees

100/75 Calorie Row

75 Front Squats (135/95#)

50 Barbell Burpees

100/75 Calorie Row

75 Push Jerks (135/95#)

50 Barbell Burpees

WOD Thursday 3/9/17

CrossFit Lake Mary – WOD

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“Goat Day” (No Measure)

EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2

Mobility

WOD Wednesday 3/8/17

CrossFit Lake Mary – WOD

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Front Squat (3×3 @ 75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

42 Double-unders

30 Wallballs (20/14#)

18 Toes-to-Bar

Rest 5:00

AMRAP 6:

21 Double-unders

15 Wallballs (20/14#)

9 Toes-to-Bar