WOD Monday 5/30/16

CrossFit Lake Mary – Bootcamp

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

WOD Monday 5/30/16

CrossFit Lake Mary – WOD

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

WOD Saturday 5/28/16

CrossFit Lake Mary – WOD

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“Whirl Wind” (Calories)

Teams of 3, 5 Rounds:

1:00 at each station

Station 1 – 7 Power Cleans (135/95)

Station 2 – 15 Wallballs (20/14)

Station 3 – Max Calorie Bike
The score is the total amount of calories on the bike.

Leave the total running for all five rounds.

Bootcamp WOD


CrossFit Lake Mary – Bootcamp

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Metcon (Time)

Team of 3 complete in any order/rep scheme they choose (e.g. 30 squats, 30 lunges, 30 push ups, 30 box steps – 10 rounds)

300 squats w/KB

300 lunges w/KB

300 push ups (whoever isn’t doing push ups holds KB)

300 box steps w/ KB

4x200m run

The KB cannot touch the ground the entire time (10 burpee penalty for entire team)

WOD Friday 5/127/16

CrossFit Lake Mary – WOD

Today is RED Friday
“Remember Everyone Deployed”
Let’s wear red today and support our troops overseas.
Not for a political agenda, or even in support of specific military missions. Purely because we care about supporting our servicemen and servicewomen currently overseas.
RED Friday’s is a silent, yet powerful movement that means more than just wearing a color.

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Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Comp Training

Metcon (2 Rounds for time)

1 RFT:

100′ HS Walk

5 Power Clean and Jerk, 225/155

3 Legless Rope Climbs

Rest 2 minutes

2 RFT:

18 Calorie Bike

3 Power Clean and Jerk, 225/155

2 Legless Rope Climbs

Bootcamp 5/26/16


CrossFit Lake Mary – Bootcamp

Today is bring a friend day! All classes are FREE to try!

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“Dueces” (Time)

2,000 Meter Row

200 Double-Unders

2,000 Meter Run

WOD Thursday 5/26/16

CrossFit Lake Mary – WOD

Today is bring a friend day! All classes are FREE to try!

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“Dueces” (Time)

2,000 Meter Row

200 Double-Unders

2,000 Meter Run

Bootcamp 5/25/16

CrossFit Lake Mary – Bootcamp

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Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

400m Run

10 DB Snatch 40/25 (total reps)

10 Pull-ups

10 OH Walking Lunges 45/25 (total steps)

WOD Wednesday 5/25/16

CrossFit Lake Mary – WOD

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Metcon (Time)

12 Rounds:

Every 40 Seconds – 1 Power Clean (60%)

Rest 4:00

12 Rounds:

Every 40 Seconds – 1 Power Snatch (60%)

Rest 4:00

For Time:

21 – 18 – 15 – 12 – 9 – 6 – 3:

Unbroken Overhead Squats (95/65)

Note

This is Week 1 of a Power Clean and Power Snatch progression.

Comp Training

Metcon (AMRAP – Reps)

EMOMx7: 7 Pull ups + 7 Strict HSPU

Bootcamp 5/24/16


CrossFit Lake Mary – Bootcamp

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Metcon (AMRAP – Reps)

EMOM 9: (alt)

10 HR Push-ups

15 Medball Russian Twists 20/14

15-20 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

10 KB DL 70/53

8 Knees To Elbows

6 Burpees