WOD Saturday 7/22/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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“D3” (Time)

For Time:

600m Run

2 Rounds of “DT” (155/105)

600m Run

2 Rounds of “DT” (155/105)

600m Run

2 Rounds of “DT” (155/105)

600m Run

1 round of DT=12 deadlifts, 9 hang power clean, 6 push jerks


WOD Friday 7/21/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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“Hufflepuff” (Weight)

In Teams of 2:

One partner starts on rower the other on the DB snatch

EMOMx10

Odd: 15 Cal Row

Even: 10 DB 1-arm Snatch (50/35)

Rest 5 mins

In Teams of 2:

One partner starts on bike the other on the DB Push Press

EMOMx10

Odd: 12 Cal Bike

Even: 15 DB Push Press (35/25


WOD Thursday 7/20/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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“Raise the Bar” (AMRAP – Reps)

AMRAP 8

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

EMOM 10

2 Backsquats around 80%


WOD Monday 7/17/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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“Run Up” (Time)

For Time:

27-21-15-9

Calorie Row

Kettlebell Swings (53/35)

Overhead Squats (75/55)

WOD Monday 7/10/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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“Air Ball” (Time)

4 Rounds:

21 Wallballs (20/14)

18 Calorie Row

15 Box Jumps (24/20″)

12 DB Snatches (50/35)


Happy Birthday Coach Bowman!!

WOD Saturday 7/8/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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“Escape from Wonderland” (Time)

3 Rounds:

75 DU

50 Air Squats

25/18 Calorie Row

WOD Friday 7/7/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

Somebody play the lottery! lol

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“Get a Grip” (AMRAP – Rounds and Reps)

AMRAP 15:

15 Toes-to-Bar

15 Hand Release-Push-ups

150m KB Farmers Carry (70’s/53’s)

WOD Thursday 7/6/17

CrossFit Lake Mary – WOD

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“Up Front” (AMRAP – Reps)

Front Squat – Heavy Single

Push Press – Heavy Single

Thruster – Heavy Single

EMOMx 10:

Odd Minutes: 200m Run

Even Minutes – 5 Thrusters

WOD Wednesday 7/5/17

CrossFit Lake Mary – WOD

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“Doce” (3 Rounds for reps)

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20″)

WOD Tuesday 7/4/17

CrossFit Lake Mary – WOD

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Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run