WOD Friday 7/22/16


CrossFit Lake Mary – WOD

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“Blade Runner” (Weight)

On the 2:00 x 10 Rounds:

3 Ring Muscle-Ups

5 Deadlifts (275/185)

7 Handstand Pushups

WOD Thursday 7/21/16


CrossFit Lake Mary – WOD

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“Annie’s On the Run” (Time)

50 Double-Unders, 50 Abmat Sit-Ups, 200 Meter Run

40 Double-Unders, 40 Abmat Sit-Ups, 200 Meter Run

30 Double-Unders, 30 Abmat Sit-Ups, 200 Meter Run

20 Double-Unders, 20 Abmat Sit-Ups, 200 Meter Run

10 Double-Unders, 10 Abmat Sit-Ups, 200 Meter Run

Mobility

WOD Wednesday 7/20/16


CrossFit Lake Mary – WOD

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Squat Snatch (2 Squat Snatches (80%))

Squat Clean and Jerk (2 Squat Clean and Jerks (80%))

100 Overhead Squats for Time (95/65) (Time)

Note

Minutes 1-9:

On the 90 Second x 6 Rounds:

2 Squat Snatches (80%)

4:00 Rest

Minutes 13-22:

On the 90 Second x 6 Rounds:

2 Squat Clean and Jerks (80%)

4:00 Rest

100 Overhead Squats for Time (95/65)

Comp Training

Metcon (Time)

4 Rounds:

30 Calorie Row, 1 Minute Rest between sets

Accessory Work

3 Supersets of:

10 Barbell Rollouts

10 Glute Ham Raises

WOD Tuesday 7/19/16


CrossFit Lake Mary – WOD

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Sumo Deadlift High Pull (5×2 reps for max load)

unlimited rest between sets

“Surfer on Acid” (Time)

3 Rounds:

400 Meter Run

21 Burpees

Comp Training

Romanian Deadlifts (3×10 )

Bar descends to mid-shin, but does not touch floor

Bulgarian Split Squats (3×6)

Weighted Sit-ups (3×20)

Weighted Sit up – feet anchored with dumbbell across chest

WOD Monday 7/18/16


CrossFit Lake Mary – WOD

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Back Squat (3×10 Back Squats)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Comp Training

Metcon (Weight)

EMOMx12: Snatch

First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance

Second 4 mins are hang squat snatch

Final 4 mins are squat snatch

C2B

3×25 unbroken C2B

Bootcamp 7/18/16


CrossFit Lake Mary – Bootcamp

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Metcon (AMRAP – Reps)

EMOM 10: (Alt)

7-10 HR Push-ups

10-12 DB Goblet Squats 45/25

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Man Makers 40/25 (Push-up + Row + Push-up + Row + Power clean + Push Press)

10 Wallballs 20/14

15 Sit-ups

Bootcamp 7/15/16


CrossFit Lake Mary – Bootcamp

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Metcon (Time)

2 Rounds For Time: (27 minute time cap)

800m Run

30 Medball cleans 20/14

30 Burpees

15 Knees To Elbows

Rest 1 minute between rounds

Bootcamp 7/14/16

CrossFit Lake Mary – Bootcamp

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Metcon (AMRAP – Rounds and Reps)

“Moondance”

Teams of 2:

AMRAP 20:

12/8 Calorie Row

12/8 Calorie Bike

100 Meter Run

Partners complete full rounds, then switch

WOD Thursday 7/14/16


CrossFit Lake Mary – WOD

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Metcon (AMRAP – Rounds and Reps)

“Moondance”

Teams of 2:

AMRAP 20:

12/8 Calorie Row

12/8 Calorie Bike

100 Meter Run

Partners complete full rounds, then switch

WOD Wednesday 7/13/16


CrossFit Lake Mary – WOD

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Squat Snatch (2 Squat Snatches (75%))

Squat Clean (2 Squat Clean and Jerks (75%))

Metcon (AMRAP – Reps)

AMRAP 6:

Sets of 3 Unbroken Strict Handstand Pushups

Comp Training

3 Super Sets of:

30 GHDSU

30 Hip Extensions