Bootcamp 2/8/16


CrossFit Lake Mary – Bootcamp

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Metcon (Weight)

EMOM 10

(Alt) 6 DB Press (4 second negative)

12 Hollow Rocks

Metcon (Time)

4 Rounds For Time:

12 KB Swings 53/35

9 HR Push-ups

400m Run

WOD Monday 2/8/16


CrossFit Lake Mary – WOD

Happy Birthday Coach Vinny!!

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Metcon (5 Rounds for reps)

“Probatio”

5:00 – Burpee Box Jump Overs (24″/20″)

Rest 5:00

4:00 – 10 Meter Shuttle Runs

Rest 4:00

3:00 – Power Cleans (Choose one weight)

Guys: 75, 95, 135, 155

Girls: 55, 65, 95, 105

Rest 3:00

2:00 – Wallball Shots (20/14)

Rest 2:00

1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.

Comp Training

Squat Snatch (3×1 Squat Snatch at 85%)

Snatch Pull (3×1 Snatch Pull at 115%)

Snatch Grip Jerk + Pause OHS (3×1 Snatch Grip Jerk + Pause OHS)

WOD Saturday 2/6/16

CrossFit Lake Mary – WOD

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Metcon (Time)

Teams of 2

135/95

100 DU

80 Deadlifts

100 DU

60 Power Cleans

100 DU

40 Shoulder to Overhead

100 DU

20 Power Snatches

One partner works at a time. Split reps as needed.

WOD Friday 2/5/16


CrossFit Lake Mary – WOD

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Metcon (Time)

“Cranston”

Teams of 2, Relay Fashion:

10 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

9 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

8 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

7 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

6 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

5 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

4 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

3 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

2 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

1 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

Comp Training

A. 4×6 Single Leg RDL

B. 3×30 Second weighted plank hold

Back Squat (3×2)

Bootcamp 2/5/16


CrossFit Lake Mary – Bootcamp

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Metcon (Time)

“Cranston”

Teams of 2, Relay Fashion:

10 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

9 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

8 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

7 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

6 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

5 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

4 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

3 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

2 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

1 Dumbbell Squat Clean Thrusters (50’s/35’s), 200 Meter Run

WOD Thursday 2/4/16


CrossFit Lake Mary – WOD

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Metcon (Time)

“Ride On”

21 – 18 – 15 – 12 – 9

Toes to Bar

Wallballs (20/14)

50 Double-Unders after each round

Mobility

Bootcamp 2/4/16


CrossFit Lake Mary – Bootcamp

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Metcon (Calories)

“Sword Fight”

Class Divides into 2 Teams

3 Rounds:

Station 1 – 400m Team Prowler Push

Station 2 – Max Assault Bike Calories

The two teams start on opposing stations. When the prowler returns, stations switch.

*Score is Max Assault Bike Calories over the three rounds.

Bootcamp 2/3/16


CrossFit Lake Mary – Bootcamp

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Cindy (AMRAP – Rounds and Reps)

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

WOD Wednesday 2/3/16


CrossFit Lake Mary – WOD

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Metcon (Time)

“Pour Some Sugar On Me”

Teams of 2:

100 Calorie Schwinn Bike, 50 Calorie Row

80 Calorie Schwinn Bike, 40 Calorie Row

60 Calorie Schwinn Bike, 30 Calorie Row

40 Calorie Schwinn Bike, 20 Calorie Row

20 Calorie Schwinn Bike, 10 Calorie Row

One athlete works at a time towards these totals.

Teammates can break up the work as they see fit.

Comp Training

Thruster (10×3)

Metcon (3 Rounds for time)

30 Kipping HSPU for time

rest 3 minutes

20 Kipping HSPU for time

rest 2 minutes

10 Kipping HSPU for time

WOD Tuesday 2/2/16


CrossFit Lake Mary – WOD

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Metcon (Time)

“The Admiral”

3 RFT:

20 Burpee Pull ups

20 Front Squats, 155/105

20 Box Jumps, 24/20

Comp Training

Snatch (EMOMx20: 1 Snatch – you choose the weight)