WOD Thursday

CrossFit Lake Mary – WOD

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“Pump House”  (Time)

For Time:

15-12-9-6-3

Strict Ring Dips

Strict Pull-ups

200 Meter Run*

WOD Wednesday 9/20/17

CrossFit Lake Mary – WOD

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Weightlifting Wednesday

EMOM 10:

0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts

5:00 – 10:00: 3 Snatch High Pulls

Power Snatch (After a 5 min rest build to a Heavy Power Snatch)

“Head to Toe” (AMRAP – Rounds and Reps)

AMRAP 8

10 Toes to Bar

10 Burpees

WOD Saturday 9/9/17

CrossFit Lake Mary – WOD

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Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*


WOD Friday 9/8/17

CrossFit Lake Mary – WOD

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Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here


Good Luck Coach Jay! You will be missed

WOD Thursday 9/7/17

CrossFit Lake Mary – WOD

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“Walking Dead” (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

150’ Walking Lunge

15 Deadlifts (225/155)

Mobility


WOD Wednesday 9/6/17

CrossFit Lake Mary – WOD

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Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups


WOD Tuesday 9/5/17

CrossFit Lake Mary – WOD

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“All Fours” (3 Rounds for reps)

AMRAP 4

400 Meter Run

20 Burpees

Max Power Snatches (75/55)

rest 4 minutes

AMRAP 4

400 Meter Run

15 Burpees

Max Power Snatches (95/65)

rest 4 minutes

AMRAP 4

400 Meter Run

10 Burpees

Max Power Snatches (115/80)


WOD Monday 9/4/17

CrossFit Lake Mary – WOD

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Back Squat (Heavy Single)

“Mighty Mouse” (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar


WOD Saturday 9/2/17

CrossFit Lake Mary – WOD

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“Hot Potato” (Time)

For Time:

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14)

WOD Friday 9/1/17

Announcements

Monday, September 4th LABOR DAY Hours will be 8 & 9am ONLY!!!!!

CrossFit Lake Mary – WOD

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Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#