WOD Saturday 5/23/2015

CrossFit Lake Mary – WOD

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Metcon (AMRAP – Rounds and Reps)

Teams of 3:

*25 Min Cap*

3K Row Buy-In, split up as desired

In the remaining time complete AMRAP of:

50 Hang Power Snatch (75/55)

50 Thrusters (75/55)

50 Sumo DL High Pulls (75/55)

1 athlete works at a time, split up reps as desired.

WOD Friday 5/22/2015

CrossFit Lake Mary – WOD

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Back Squat (5×10, climbing)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Comp Training

Squat Snatch (3×3 at 75% 2×2 at 80% 1×1 at 85% 2×2 80% 3×3 75%)

WOD Thursday 5/21/2015

CrossFit Lake Mary – WOD

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Metcon (Time)

“Bonzai”

On The 3 Minute x 7 Rounds

7 Deadlift (245/165)

40 Double Unders

200 Meter Run

Weightlifting 5/20/15

Announcements

Memorial Day Murph, Monday May 25th at 9am!! All other classes cancelled.

CrossFit Lake Mary – Youth Weightlifting

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Snatch (75%x2, 80%x1x3)

Snatch Pull (90% (of sn) x 2 x 3)

Front Squat (75%x2, 80%x1, 85%x1 )

WOD Wednesday 5/20/2015

Announcements

Memorial Day Murph, Monday May 25th at 9am!! All other classes cancelled.

CrossFit Lake Mary – WOD

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Clean & Jerk Complex (PC+SC+PJ+SJ) (Work up to 1 heavy complex)

1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

1-Mile Run (Time)

Max Effort 1-Mile Run

Comp Training

Snatch (EMOMx9: 3 rounds of: M1: 70% M2: 80% M3: 90%)

Metcon (Time)

3 RFT:

30 Power Snatches, 75/55

15 Thrusters, 115/80

7 Rope Climbs, 15′

WOD Tuesday 5/19/2015

Announcements

Friday Night 5/22/15 WOD & Wine!! Ladies, please come on out & bring your friends! Starts at 7pm
Memorial Day Murph, Monday May 25th at 9am!! All other classes cancelled.

CrossFit Lake Mary – WOD

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Metcon (Time)

Row

6 sets of 30 calorie Row, :30 rest bwtn sets

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Comp Training

Squat Clean (2×2 Squat Clean at 85%)

Halting Dead Clean (2×1 at 85%, pause for 2 seco)

Pause for 2 Sec above the knee

Chest-To-Bar Pull-ups (3 sets of 20 unbroken, 1 min rest btwn sets)

Handstand Walk (6×60′ for speed, :20 rest btwn sets)

05/18/2015

Announcements

Friday Night 5/22/15 WOD & Wine!! Ladies, please come on out & bring your friends! Starts at 7pm
Memorial Day Murph, Monday May 25th at 9am!! All other classes cancelled.

CrossFit Lake Mary – WOD

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Back Squat (3×3 (Across))

Metcon (Time)

“Bode”

5 Rounds

11 Power Snatches (95/65)

12 Hand Stand Push Ups

WOD Saturday 5/16/15

Announcements

Friday Night 5/22/15 WOD & Wine!! Ladies, please come on out & bring your friends! Starts at 7pm
Memorial Day Murph, Monday May 25th at 9am!! All other classes cancelled.

CrossFit Lake Mary – WOD

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Metcon (Time)

“Billy Jean”

Teams of 4

200 Deadlifts (185/125)

150 Back Squats (185/125)

125 Bench Press (185/125)

100 Cleans (185/125)

WOD Friday 5/15/15

Announcements

Friday Night 5/22/15 WOD & Wine!! Ladies, please come on out & bring your friends! Starts at 7pm
Memorial Day Murph, Monday May 25th at 9am!! All other classes cancelled.

CrossFit Lake Mary – WOD

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Back Squat (3×3)

Pull-ups (5×5)

Metcon (Time)

“Bad”

5 Rounds for Time

100 Meter Farmer Carry (70/50)

20 Burpees

Comp Training

Metcon (Time)

For time:

15/12 muscle-ups

1 squat clean (145 / 95 lb.)

1 squat clean (165 / 115 lb.)

1 squat clean (185 / 135 lb.)

1 squat clean (205 / 145 lb.)

1 squat clean (225 / 155 lb.)

WOD Thursday 5/14/15

Announcements

Friday Night 5/22/15 WOD & Wine!! Ladies, please come on out & bring your friends! Starts at 7pm
Memorial Day Murph, Monday May 25th at 9am!! All other classes cancelled.

CrossFit Lake Mary – WOD

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Metcon (Time)

“Team Boat Race”

Teams of 2

3 Rounds Each

500 Meter Row

400 Meter Run

*Partner 1 completes both row and run then partner 2 goes

Mobility

30 min of Mobility led by Dana