WOD Saturday 9/24/16


CrossFit Lake Mary – WOD

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Metcon (AMRAP – Reps)

EMOM 20, alternating:

Min 1 – 15/12 Calorie Row

Min 2 – 1 Round Cindy

Min 3 – 20/15 Cal Bike

Min 4 – 20 Sit-ups

WOD Friday 9/23/16


CrossFit Lake Mary – WOD

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Front Squat (7×3 at 85%, across)

“The Axe” (AMRAP – Rounds and Reps)

AMRAP 12:

15 Calorie Row

12 Burpee Box Jumps (24/20″)

9 Clean & Jerks (135/95#)

Bootcamp 9/23/16


CrossFit Lake Mary – Bootcamp

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Metcon (AMRAP – Reps)

EMOM 10: (alt)

10 push-ups

15 sit-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

10 DB Thrusters

30 Lateral Abmat Hops

15/12 Calorie Row

Bootcamp 9/22/16

CrossFit Lake Mary – Bootcamp

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Deck of Cards (Time)

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Spades – Goblet Squats (53/35#)

Diamonds – Sit-ups

Clubs – Kettlebell Swings (53/35#)

Hearts: Reverse Lunges

Aces: Two 100m sprints

WOD Thursday 9/22/16


CrossFit Lake Mary – WOD

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Deck of Cards (Time)

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Spades – Goblet Squats (53/35#)

Diamonds – Sit-ups

Clubs – Kettlebell Swings (53/35#)

Hearts: Reverse Lunges

Aces: Two 100m sprints

WOD Wednesday 9/21/16


CrossFit Lake Mary – WOD

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“Double Take” (AMRAP – Rounds and Reps)

AMRAP 15:

55 Power Snatches (95/65#)

55 Pull-ups

55 Cal Bike

55 Handstand Push-ups

Comp Training

Snatch pull + hang squat snatch

3×2 Hang Snatch Pull + Hang Squat Snatch
at 65%

Snatch pull + hang squat snatch

3×2 Hang Snatch Pull + Hang Squat Snatch
at 70%

Snatch Pull (3×2 Snatch Pull at 100% of best snatch)

Pause 1″ off the ground, unlimited rest

Snatch Pull (2×2 Snatch Pull at 110% of best snatch)

Pause 1″ off the ground, unlimited rest

Metcon (AMRAP – Reps)

EMOMx10

Odd: 2 Pausing OHS (:10 at the bottom of each rep) , 95/65

Even: 10 TTB

Bootcap 9/21/16


CrossFit Lake Mary – Bootcamp

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Metcon (2 Rounds for reps)

WOD A.

11 min. AMRAP of:

11 Supermans

11 Box jumps

11 Burpees

11 Squats

5 min rest

WOD B.

11 min. AMRAP of:

100m sprint

11 DB Push Press 20/35

11 v-situps

WOD Tuesday 9/20/16


CrossFit Lake Mary – WOD

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“Chase the Rabbit” (2 Rounds for reps)

AMRAP 5:

750m Row Buy-in

9 Hang Squat Cleans (95/65#)

25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-in

6 Hang Squat Cleans (135/95#)

25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-in

3 Hang Squat Cleans (185/135#)

25 DU

Comp Training

Run

4x(400m Run fast + 200m Run easy + 400m Run fast )

No rest between distances

Rest 3 minutes between sets

Bootcamp 9/20/16

CrossFit Lake Mary – Bootcamp

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Metcon (AMRAP – Reps)

EMOM 20, alternating:

Min 1 – 15/12 Calorie Row

Min 2 – 1 Round Cindy (5 pull-ups, 10 Push Ups, 15 air squats)

Min 3 – 12/10 Cal Bike

Min 4 – 20 Sit-ups

WOD Monday 9/19/16


CrossFit Lake Mary – WOD

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Deadlift (Work to a heavy set of 3)

“Blue Lagoon” (Time)

3 Rounds:

15 Deadlifts (205/145#)

25 Wallballs (20/14#)

15 Toes-to-Bar

25 Box Jumps (24/20”)

Comp Training

Clean and Jerk (5×3 Squat Clean and Jerk at 80% – no TnG)

Accessory Work

Complete 3 Supersets of:

A. 8 Single Leg Front Rack Step ups (8/side before switching )

B. 8-12 Glute Ham Raises

* Rest 1-2 minutes between rounds.