WOD Monday 4/24/17

CrossFit Lake Mary – WOD

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“Marathon Monday” (Time)

2 Rounds:

400m Run

26 Hand Release Push-ups

400m Run

26 KB Swings (53/35#)

400m Run

26 Sit-Ups

400m Run

26 Deadlifts (75/55#)

400m Run

26 Air Squats

400m Run

26 Box Jumps (24/20″)

WOD Saturday 4/22/17

CrossFit Lake Mary – WOD

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“Amma” (Time)

4 Rounds:

15 Burpee Box Jumps (24/20″)

20 Calorie Row

16 Hang Power Snatch (95/65#)

Hill Run

WOD Friday 4/21/17

CrossFit Lake Mary – WOD

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“Frantic” (Time)

4 Rounds:

21/18 Calorie Bike

18 Thrusters (65/45#)

15 Pull-ups

WOD Thursday 4/20/19

CrossFit Lake Mary – WOD

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“Family Feud” (AMRAP – Rounds and Reps)

Class divides into even teams:

AMRAP 20:

50m Prowler Push (95/45#)

100m Sandbag Run (50/35)

200m Run

WOD Wednesday 4/19/17

CrossFit Lake Mary – WOD

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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 Tuesday 4/18/17

CrossFit Lake Mary – WOD

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“Team Boat Race” (Time)

2 Person Teams

6 Rounds:

500 Meter Row

400 Meter Run

WOD Monday 4/17/18

CrossFit Lake Mary – WOD

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“Powerball” (Time)

27-21-15-9:

Power Snatch (75/55#)

Wallballs (20/14#)

Calorie Row

WOD Saturday 4/15/17

CrossFit Lake Mary – WOD

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“Sand Bar” (Time)

Teams of 3:

400m Sandbag Run (50/35#)

125 Calorie Bike

400m Sandbag Run (50/35#)

100 Deadlifts (135/95#)

400m Sandbag Run (50/35#)

75 Front Squats (135/95#)

400m Sandbag Run (50/35#)

WOD Friday 4/14/17

CrossFit Lake Mary – WOD

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“Happy Hour” (Time)

3 Rounds:

12 Power Cleans (135/95#)

12 Chest-to-Bar Pull-ups

12 Jerks (135/95#)

12 Toes-to-Bar


Coach Greg!

WOD Tuesday 4/11/17

CrossFit Lake Mary – WOD

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Fun Times!!

“Down Under” (Time)

3 Rounds:

50 Double-unders

20 Wallballs (20/14#)

*800m Run

2 Rounds:

50 Double-unders

20 Wallballs (20/14#)

*400m Run

1 Round:

50 Double-unders

20 Wallballs (20/14#)

*200m Run
*The run is after all rounds not each