WOD Saturday 8/20/16


CrossFit Lake Mary – WOD

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Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

Bootcamp 8/19/16


CrossFit Lake Mary – Bootcamp

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“Three Times a Lady” (Time)

3 Rounds:

60 Double-Unders

30 Calorie Bike

15 Deadlifts (245/165)

WOD Friday 8/19/16


CrossFit Lake Mary – WOD

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Back Squat (6×4)

6×4 Back Squats, across

“Amazon” (AMRAP – Rounds)

Ascending Ladder for 8 Minutes:

3 Power Snatch (115/80), 3 Toes to Bar

6 Power Snatch (115/80), 6 Toes to Bar

9 Power Snatch (115/80), 9 Toes to Bar

12 Power Snatch (115/80), 12 Toes to Bar
Continue adding (3) repetitions to each movement until time is reached.

Bootcamp 8/18/16


CrossFit Lake Mary – Bootcamp

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“Wings” (Time)

5 Rounds:

200 Meter Run

12 Calorie Row

21 Wallballs (20/14)

WOD Thursday 8/18/16


CrossFit Lake Mary – WOD

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“Wings” (Time)

5 Rounds:

200 Meter Run

12 Calorie Row

21 Wallballs (20/14)

WOD Wednesday 8/17/16


CrossFit Lake Mary – WOD

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“Strongman Style V3” (AMRAP – Reps)

Teams of 4-5

5 Minutes at Each:

Prowler Push

Sled Pull

Rower or Bike

Power Cleans 185/135

KB carry 53/35

WOD Tuesday 8/16/16


CrossFit Lake Mary – WOD

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Sumo Deadlift (1×3)

Work up to a heavy triple Sumo Dead Lift

“Three Times a Lady” (Time)

3 Rounds:

60 Double-Unders

30 Calorie Bike

15 Deadlifts (245/165)

WOD Monday 8/15/16


CrossFit Lake Mary – WOD

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“Tootsy Roll” (Time)

15 Overhead Squats, 15 Chest to Bar Pull-ups

15 Squat Snatches, 15 Chest to Bar Pull-Ups

15 Front Squats, 15 Chest to Bar Pull-Ups

15 Squat Cleans, 15 Chest to Bar Pull-Ups

Rx – 95/65

Accessory Work

A. 3×6 Back Rack Bulgarian Split Squats

B. 3×20 Weighted Sit ups (feet anchored)

C. 3×6 Single leg Front Rack Step ups

Bootcamp 8/3/16


CrossFit Lake Mary – Bootcamp

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Metcon (Time)

6 Rounds For Time:

8 Burpee Box Jumps 24/20

12 DB Snatch 40/25

16 Air Squats

Rest 2 Minutes between rounds

Bootcamp 8/2/16


CrossFit Lake Mary – Bootcamp

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20

12 Wallballs

12 Situps

12 Pull-ups

100m Run