WOD Monday 7/6/15


Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

Don’t forget July 25th is BYOB

CrossFit Lake Mary – WOD

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Metcon (Time)

“Pumped Up Game Changer”

21 – 15 – 9

Deadlift (275/185)

Box Jump (30″/24″)

Comp Training

Clean (1 Rep Heavy)

Jerk (1 Rep Heavy)

Athletes choice Push or Split

WOD Saturday 7/4/15


Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

CrossFit Lake Mary – WOD

Happy 4th!!

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Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

WOD Friday 7/3/2015

Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

CrossFit Lake Mary – WOD

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Metcon (Time)

“The Night Watch”

21-15-9-15-21

Wallball (20/14)

Box Jump Over (24/20)

200 Meter Run

Comp Training

Metcon (Weight)

Clean

A. 3×3 quick singles at 80%

B. 3×2 quick singles at 85%

C. 3×1 at 90%

D. Work up to a heavy single.

Metcon (Weight)

Jerk

A. 3×3 quick singles at 80%

B. 3×2 quick singles at 85%

WOD Thursday 7/2/2015

Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

CrossFit Lake Mary – WOD

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J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

WOD Wednesday 7/1/2015

Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

WOD Saturday, July 4th is at 8:00am!

CrossFit Lake Mary – WOD

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Deadlift (Build to a heavy single)

Metcon (AMRAP – Reps)

“Cash-Out”

On The Minute for 12 Minutes

8 Romanian Deadlifts

:40 Plank Hold

40 Double Unders

Comp Training

Metcon (Weight)

4×6 Bulgarian Split Squats (6/leg) – you choose the weight

WOD Tuesday 6/30/2015


Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

WOD Saturday, July 4th is at 8:00am!

CrossFit Lake Mary – WOD

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Nancy (Time)

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

21 Day Shredfest

Metcon (4 Rounds for reps)

Row/Accessory Work

EMOMx20:

4 rounds of:

Min 1: 20/17 Cal Row

Min 2: 20 GHDSU or 30 BF Sit-ups

Min 3: 20 Close Grip Push-ups

Min 4: 20 Cal Assault Bike

Min 5: :20 L-sit

Comp Training

Metcon (AMRAP – Reps)

Snatch

ARAMP 1 of Max Snatches at 115/80

Rest 1 minute

ARAMP 1 of Max Snatches at 155/105

Rest 1 minute

ARAMP 1 of Max Snatches at 185/135

WOD Monday 6/29/15

Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

WOD Saturday, July 4th is at 8:00am!

CrossFit Lake Mary – WOD

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Metcon (Weight)

“Hulk Hogan”

On the 2 Minute for 20 Minutes

3 Muscle Ups

5 Power Cleans (185/135)

7 Burpees

Back Squat (Work up to a heavy double)

21 Day Shredfest

Metcon (Time)

50 Strict HSPU for time

Saturday WOD 6/27/2015


Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

CrossFit Lake Mary – WOD

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon


Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

CrossFit Lake Mary – Specialty Running Class

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Metcon (AMRAP – Rounds and Reps)

10 AMPRAP

200 m Run

13 KBS (53/35)

200 m Run

13 Double Unders

200 m Run

13 Sit-ups

200 m Run

13 Box Jumps (24/20)

Friday WOD 6/26/2015


Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

CrossFit Lake Mary – WOD

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Metcon (AMRAP – Reps)

“The Last Supper”

TABATA

(8 Rounds of 20 Seconds of Work 10 Seconds of Rest)

Deadlift (185/135)

Pull-Up

Front Squat (135/95)

Double Under

21 Day Shredfest

Metcon (AMRAP – Reps)

Strength/Gymnastics Accessory

4 Supersets of:

15 Barbell Bicep Curls + max unbroken C2B Pull ups – you choose the weight for the curls

Rest 1 minute

15 Skull crushers + max unbroken Strict HSPU

Rest 1 minute

Comp Training

Clean and Jerk (3×2 – 80% 3×1 – 85% 1×1 – 90% 3×1 – 85% 3×2 – 80%)