WOD Thursday 5/25/17

Announcements

Memorial Day WOD (Monday, May 29th) at 7:30am and another one at 8:30am ONLY!! This includes 6 week challenge class

CrossFit Lake Mary – WOD

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“Hells Bells” (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

14 Kettlebell Deadlifts (70’s/53’s)

2 Rope Climbs


We are family!!

WOD Wednesday 5/24/17

Announcements

Memorial Day WOD (Monday, May 29th) at 7:30am and another one at 8:30am ONLY!! This includes 6 week challenge class

CrossFit Lake Mary – WOD

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Overhead Squat (1X3)

Heavy Set of 3

Metcon (AMRAP – Reps)

EMOMx12, Alternating:

Min 1: 12 KB Front Rack Lunges (35’s/20’s)

Min 2: 12 Deficit Pushups

Min 3: 12 DB Box Step-ups (45’s/30’s)

Min 4: 40 second Plank Hold


Love their spirit

WOD Tuesday 5/23/17

Announcements

Memorial Day WOD (Monday, May 29th) at 7:30am and another one at 8:30am ONLY!! This includes 6 week challenge class

CrossFit Lake Mary – WOD

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


“The Miller Boys” Congrats Ian on getting accepted by MIT!!

WOD Monday 5/22/17

Announcements

Memorial Day WOD (Monday, May 29th) at 7:30am and another one at 8:30am ONLY!! This includes 6 week challenge class

CrossFit Lake Mary – WOD

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Power Clean (1×1)

15 min to work up to a heavy single.

“Table Manners” (Time)

3 Rounds:

10 Power Cleans (135/95)

10 Front Squats

10 Push Jerks

50 Double-unders


“The Hohman’s” http://hohmanhealth.com

WOD Saturday 5/20/17

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
1:00 min at each station

WOD Friday 5/19/17

CrossFit Lake Mary – WOD

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“Surfer on Acid” (Time)

3 Rounds:

400 Meter Run

21 Burpees

WOD Monday 5/15/17

CrossFit Lake Mary – WOD

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“Clean Slate” (Time)

5 Rounds:

9 Power Cleans (135/95)

15 Push-ups

21 Squats

200m Run


WOD Thursday 5/11/17

CrossFit Lake Mary – WOD

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Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here


WOD Wednesday 5/10/17

CrossFit Lake Mary – WOD

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“The Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.


WOD Tuesday 5/9/17

CrossFit Lake Mary – WOD

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“Lead Foot” (3 Rounds for reps)

AMRAP 4:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups