WOD Saturday 4/30/16


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Woof”

Run 1 Mile

21 Kettlebell Swings, 21 Kettlebell Front Squats

Run 800 Meters

15 Kettlebell Swings, 15 Kettlebell Front Squats

Run 400 Meters

9 Kettlebell Swings, 9 Kettlebell Front Squats

Rx – 70# / 53#

WOD Friday 4/29/16


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Slingshot”

55 Barbell Burpees

34 Overhead Squats (95/65)

21 Ring Muscle-Ups

Comp Training

Metcon (AMRAP – Reps)

Stamina

EMOMx3: 20 Wall Balls, 20/14

Rest 2 minutes

EMOMx3: 20 Wall Balls, 20/14

WOD Thursday 4/28/16


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (AMRAP – Reps)

“El Fuego”

On the Minute x 20:

Minute 1 – 10 Burpee Box Jumps (24″/20″)

Minute 2 – 15/12 Calorie Row

Minute 3 – 20/15 Calorie Bike

Minute 4 – 20 Abmat Sit-Ups

Mobility

Bootcamp 4/20/16


CrossFit Lake Mary – Bootcamp

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Rahoi”

12min Amrap:

12 box jumps (24/20)

6 DB Thrusters (45/30)

6 burpees

Cash Out

75 partner wall ball sit ups

Mobility

WOD Tuesday 4/19/16


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Meat Grinder”

50 Clean and Jerks (135/95)

*Every Minute on the Minute – Complete 5 Chest-to-Bar Pull-Ups

Comp Training

Metcon (Time)

“2013 Legless”

27 Thrusters, 95/65

4 Legless Rope Climbs

21 Thrusters, 95/65

3 Legless Rope Climbs

15 Thrusters, 95/65

2 Legless Rope Climbs

9 Thrusters, 95/65

1 Legless Rope Climbs

Note

OR

Metcon (AMRAP – Reps)

EMOMx20:

Odd: 18/15 Calorie Row

Even: 10 DB 1-arm Snatches, 70/50

Bootcamp 4/19/16


CrossFit Lake Mary – Bootcamp

View Public Whiteboard

Metcon (AMRAP – Reps)

EMOMx22:

Odd: 15/12 Calorie Row

Even: 10 DB 1-arm Snatches, 50/30

Bootcamp 4/18/16

CrossFit Lake Mary – Bootcamp

View Public Whiteboard

Warm-up

3 rounds (NFT)

6 KBS (american) (35/25)

6 HR push ups

6 Goblets Squats (35/25)

20m bear crawl

Metcon (Time)

4 RFT:

400m run

30 KBS (53/35)

20 Air Squats

Cash Out

5 sets of:

30 sec plank hold, 30 sec rest,

30 sec superman hold, 30 sec rest

WOD Monday 4/18/16

CrossFit Lake Mary – WOD

View Public Whiteboard

Heavy 3 rep FS (1×3)

Work up to a heavy 3-rep Front Squat

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Comp Training

Metcon (Time)

50 Strict HSPU for time

Metcon (Time)

75 GHDSU for time

Metcon (Time)

100 Pistols for time

WOD Saturday 4/16/16


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Lift For Lyme”

Teams of 3:

100 Calorie Row, 100 Deadlifts

80 Calorie Row, 80 Hang Power Cleans

60 Calorie Row, 60 Front Squats

40 Calorie Row, 40 Push Jerks

20 Calorie Row, 20 Clusters

Rx Loading – 135/95

WOD Friday 4/15/16


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Weight)

Alternating EMOMx10:

Odd Minutes – 10 Thrusters, 95/65

Even Minutes – 10 TTB

Note

at the 12 min mark, start the following:

Metcon (Time)

For time:

—1 round of:

100 double-unders

50 squats

95-lb. push press, 25 reps

—Then, 2 rounds of:

60 double-unders

30 squats

95-lb. push press, 15 reps

—Then, 3 rounds of:

40 double-unders

20 squats

95-lb. push press, 10 reps

Comp Training

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#