WOD 4/20/15

Announcements

CFLM Endurance is Class Running in the Lake Mary Trailblazer 5k THIS Saturday! Come out and support!
5K Start time is 7:30 AM
Where: Lake Mary City Hall
Lake Mary City Hall
100 North Country Club Road
Lake Mary, FL 32746

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

For Time:

1 Mile Run

21 KBS (70/53)

21 Goblet Squats

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats

Comp Training

Front Squat (5 Sets of 5 Reps)

3 Mile Run


CrossFit Lake Mary – Specialty Running Class

3 Mile Practice Run.

View Public Whiteboard

Metcon (Time)

3 Mile Run

WOD Saturday 4/18/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“HURRICANE”

3 Rounds for Time

800 Meter Run

21 Power Cleans (155/105)

WOD Friday 4/17/15


CrossFit Lake Mary – WOD

View Public Whiteboard

“J” (Time)

200 Double Under Buy-In

-immediately into-

4 Rounds for Time

5 Muscle Ups

10 Front Squats (155/105)

15 Handstand Push-Ups

20 Burpees

Comp Training

Front Squat (Work up to a heavy single)

WOD Thursday 4/16/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Set It Off”

3 Rounds for Time

30 Calorie Row

30 Kettlebell Swings (53/35)

30 Wallballs (20/14)

WOD Wednesday 4/15/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

7 RFT:

7 C2B

7 Burpees

7 Power Cleans, 155/105

Mobility

Comp Training

Overhead Squat (work up to a heavy single)

Snatch Balance (work up to a heavy single)

Hang Snatch ((Hang Squat Snatch) work up to a heavy single)

WOD Tuesday 4/14/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Back Squat (1RM Back Squat)

Metcon (Time)

21-15-9

Deadlift, 275/185

Box Jump, 30/24″

Comp Training

Metcon (Distance)

Row 40 mins easy

*Meters

WOD Monday 4/13/15


CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Weight)

EMOMx10:

Odd: 3 Squat Cleans, 185

Even: 25′ HS Walk

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Comp Training

Metcon (Weight)

EMOMx10:

2 Squat Snatches, you choose the weight

WOD Saturday 4/11/15

Main – WOD

View Public Whiteboard

Metcon (Time)

​”The Wobble”

Teams of 3

2 Rounds:

3:00 Power Snatch (95/65)

3:00 Burpees Over Bar

3:00 Overhead Squats (95/65)

3:00 Pull-Ups​

1 mile time trial


CrossFit Lake Mary – Specialty Running Class

View Public Whiteboard

Metcon (Time)

1 mile time trial

Metcon (Time)

2 mile time trial