WOD Tuesday 12/6/16


CrossFit Lake Mary – WOD

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Power Clean (1×1)

18 minutes to find a heavy Power Clean

“Chainsaw” (3 Rounds for reps)

3 min AMRAP

10 calorie Assault Bike

15 Power Cleans @ 95/65

– 3 min rest –

3 min AMRAP

7 calorie Assault Bike

12 Power Cleans @ 115/80

– 3 min rest –

3 min AMRAP

4 calorie Assault Bike

9 Power Cleans @ 135/95


WOD Monday 12/5/16


CrossFit Lake Mary – WOD

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Back Squat (3×8 @ 70%)

“Uppercut” (Time)

4 rounds

5 Ring Muscle Ups

10 Squat Snatch @ 95/65

15 box jump overs @ 24/20
Rx+ is Box Jump All the way over


Dr. Wes

WIOD Friday 12/2/16

CrossFit Lake Mary – WOD

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“Aftermath” (Time)

4 rounds for time

60 double-unders

30 sit-ups

15 KB Swings @ 70/53

Comp Training

Metcon (Time)

4 rounds for time

25 calorie row

25 wallballs

25 C2B


Doug knows!!

WOD Thursday 12/1/16

CrossFit Lake Mary – WOD

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Metcon (AMRAP – Rounds and Reps)

In teams of 2-3

15 min AMRAP

15 wallballs

10 calorie Assault Bike

5 Deadlifts @ 245/165

*1 person working at a time*

Mobility


What up!

WOD Wednesday 11/30/16

Announcements

12 WODs of Christmas Saturday!!!! Starts at 6am!!!

CrossFit Lake Mary – WOD

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Front Squat ( 4 x 5 @ 65%)

“Grindstone” (AMRAP – Reps)

10 min EMOM (40s on, 20s rest)

1) Sumo Deadlift @ 95/65

2) Candlestick Hold


This Saturday!!!

WOD Tuesday 11/29/16

Announcements

12 WODs of Christmas Saturday!!!! Starts at 6am!!!

CrossFit Lake Mary – WOD

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“Freedom Sauce” (Calories)

3 min AMRAP

21 Overhead Squat @ 95/65

21 lateral erg burpees

MAX calorie row w/ remainder of 3 min

– 3 min rest –

3 min AMRAP

18 Overhead Squats @ 115/80

18 lateral erg burpees

MAX calorie row

– 3 min rest –

3 min AMRAP

15 Overhead squats @ 135/95

15 lateral erg burpees

MAX calorie row

– 3 min rest –

3 min AMRAP

12 Overhead Squats @ 155/105

12 lateral erg burpees

MAX calorie row

Comp Training

Metcon (Time)

3 rounds for time

10 calorie Assault Bike

40 GHD sit-ups

WOD Monday 11/28/16


CrossFit Lake Mary – WOD

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Back Squat (3 x 8 @ 65%)

“Criss Cross” (AMRAP – Rounds and Reps)

15 min AMRAP

30 double-unders

15 Power Cleans @ 135/95

30 double-unders

15 T2B


WOD Saturday 11/26/16


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*


Don’t forget WHY you CrossFit!!

WOD Friday 11/25/16


CrossFit Lake Mary – WOD

Classes at 8am, 9am then open gym till 11

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Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


“12 WODs” of the past

Turkey Day WOD!! 11/24/16

CrossFit Lake Mary – WOD

Class is at 8:30am!!

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Triple 3 (from CF games 2014) (Time)

3000m row

300DU

3 mile run
50 min cap

*this may be completed in teams or partners*


The first “12 WODs”