WOD Friday 8/28/15

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

Rowing

5x300m, 1 minute rest

Metcon (Time)

“Dune Buggy”

5 Rounds:

5 Unbroken Strict Presses

15 Calorie Row

25 Ab-Mat Sit-ups

Rest 1:00 between rounds.

Athletes choose Strict Press load.

Comp Training

C&J Complex (2PC+1PJ) (5 sets climbing…not TnG reps)

2 Power Cleans + 1 Push Jerk

Front Squat (Heavy 2-rep Front Squat)

Back Squat (3×10 Back Squats, across)

Clean Pull (3×2 Pausing Clean Pulls)

with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps

WOD Thursday 8/27/15

CrossFit Lake Mary – WOD

View Public Whiteboard

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mobility

WOD Wednesday 8/26/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

50 Double unders

21 Box Jumps, 24/20

15 C2B Pull ups

Core Work

Midline Accessory Work

50 Banded Good Mornings

5×5 Ring In/Outs, rest as needed. – these should be slow and controlled.

50 Banded Good Mornings

Comp Training

Overhead Squat (3-rep heavy Overhead Squat)

Snatch Balance (2-rep heavy Snatch Balance)

High-Hang Snatch (1-rep heavy High Hang Squat Snatch)

Handstand Walk (6×50′ HS Walk, not for time)

WOD Tuesday 8/25/15

CrossFit Lake Mary – WOD

View Public Whiteboard

Back Squat (4×10, climbing)

Metcon (Time)

“Black and Blue”

5 Rounds:

10 Power Cleans (135/95)

10 Burpees
We did this 4/22/14

Comp Training

Metcon (9 Rounds for distance)

Rowing

9×1:40 on, :20 off (2 min rest after round 5)

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

Record meters for each interval.

WOD Monday 8/24/15

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Triangle Couplet”

15 – 10 – 6:

Thrusters (165/115)

Bar Muscle-Ups

Core Work

Midline Accessory Work

3 Supersets of:

20 Weighted abmat Sit ups – feet anchored, you choose the weight

30 Hip Extensions

Supersets are not for time, but there is shouldn’t be extra rest between movements. Rest 2-3 mins after each round

Comp Training

C&J Complex (PC+3FS+1SJ) (heavy set)

Power Clean + 3 Front Squats + 1 Split Jerk

Rope Climb (EMOMx6: 1 Legless Rope Climb, 15′)

WOD SATURDAY 8/22/15


CrossFit Lake Mary – WOD

View Public Whiteboard

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

WOD Friday 8/21/15

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Boba Fett”

AMRAP 15:

5 Power Snatch (115/80)

10 Toes to Bar

15 Box Jump Overs (24/20)

Comp Training

Squat Snatch (Work up to a heavy single Squat Snatch )

from the high hang – pockets

Squat Snatch (Work up to a heavy single Squat Snatch )

from the hang – mid thigh

Squat Snatch (Work up to a heavy single Squat Snatch )

from the low hang – just below knees

Squat Snatch (Work up to a heavy complex )

Squat Snatch + 2 Overhead Squats

Snatch Grip Push Press (Work up to a heavy single)

Snatch Grip Push Press from behind the neck

Snatch Pull ( Work up to a heavy double)

Snatch Pull from the ground

WOD Thursday 8/20/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Jar Jar Binks”

3 Rounds:

400 Meter Run

30 Calorie Row

15 Burpees Over Rower

Mobility

WOD Wednesday 8/19/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (AMRAP – Reps)

“Truffle Shuffle”

Teams of 3

AMRAP 20:

200 Meter Run, 40 Squat Cleans (115/80)

200 Meter Run, 40 Squat Cleans (135/95)

200 Meter Run, 40 Squat Cleans (155/105)

200 Meter Run, 40 Squat Cleans (185/135)

200 Meter Run, Max Squat Cleans (205/145)

All runs are done together. Squat cleans are team totals.

Accessory Work

6 x :15-:20 L-sit

Comp Training

Metcon (4 Rounds for reps)

EMOMx16

Min 1: :40 of Rowing for max calories

Min 2: :40 of Double unders for max reps

Min 3: :40 of Rowing for max calories

Min 4: Rest
*Each Cal is a rep

WOD Tuesday 8/18/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Front Squat (5×3)

CFLM Summer Classic WOD#2 (AMRAP – Reps)

5 min EMOM Individuals/7 min EMOM Teams

EMOM

7 burpees individual/12 burpees Team

AMRAP Pullups

Score will be total pullups

Every minute on the minute complete:

7 lateral bar burpees individual/12 lateral bar burpees Team

Metcon

EMOMx14:

Odd: 18/14 cal Assault Bike

Even: 25′ HS Walk

Comp Training

Metcon (10 Rounds for reps)

Clean and Jerk

A. EMOMx10: 1 Rep, climbing