WOD Tuesday 7/28/15


CrossFit Lake Mary – WOD

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Metcon (Time)

“Cherry Garcia”

21 Thrusters (75/55)

21 Kettlebell Swings (53/35)

400 Meter Run

15 Thrusters (75/55)

15 Kettlebell Swings (53/35)

400 Meter Run

9 Thrusters (75/55)

9 Kettlebell Swings (53/35)

400 Meter Run

Comp Training

Metcon (Weight)

EMOMx10: 3 Squat Cleans

Muscle-ups (6 sets of 60% of your biggest unbroken set of musc)

WOD Monday 7/27/15

CrossFit Lake Mary – WOD

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Metcon (Time)

“The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

Comp Training

Toes-To-Bar (50 Strict TTB for time)

Note

We did this WOD

WOD THURSDAY 5/1/14

WOD WEDNESDAY 5/28/14

WOD TUESDAY 12/23/14

WOD Saturday 7/25/15


CrossFit Lake Mary – WOD

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Metcon (Time)

“Snatch Chief”

5 Rounds

3 Minutes On 1 Minute Off

3 Power Snatch (135/95)

6 Push-Ups

9 Air Squats

WOD Friday 7/24/15


CrossFit Lake Mary – WOD

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Push Press + Push Jerk + Split Jerk (Work up to a heavy complex of: 1 Push Press + 1 Pu)

Metcon (AMRAP – Reps)

“Bad Attitude”

5 Rounds On The 3 Minute

200 Meter Run

In the Remaining Time Squat Clean Thrusters (155/105)

*Score is total number of Squat Clean Thrusters

Comp Training

Gymnastics

EMOMx10: 1 Legless Rope Climb + 1-2 Muscle ups

WOD Thursday 7/23/15

CrossFit Lake Mary – WOD

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Metcon (Time)

“Dublin Mudslide”

Teams of 2

21-18-15-12-9-6-3

Burpee Over the Rower

Calorie Row

*One partner completes 21’s then second partner completes

21’s and so on until each partner completes 3 and 3

Mobility

WOD Wednesday 7/22/15


CrossFit Lake Mary – WOD

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Metcon (Time)

“Zeus”

3 RFT:

30 Wall ball shots, 20 pound ball

30 Sumo deadlift high-pull, 75/55

30 Box jumps, 20″ box

30 Push press, 75/55

30 calorie Row

30 Push-ups

10 Body weight Back squat

Comp Training

Clean (1RM Clean)

Bench Press ( 1RM Bench)

Overhead Squat (1RM OHS)

WOD Tuesday 7/21/15


CrossFit Lake Mary – WOD

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Push Press (5×2 Push Press – first rep is from back rack, seco)

Shoulder Press ( 2×20 Strict DB Press)

Metcon (Time)

“Holy Cannoli”

5 Rounds

15 Chest To Bar

25 Calorie Row

50 Double Unders

1:00 Rest

*Rest is included in total time

Comp Training

Metcon (Weight)

Clean & Jerk

EMOMx15

1 rep at 85%

Bar Muscle-ups (3×9 unbroken Bar Muscle ups for time)

not 3x max

WOD Monday 7/20/15

CrossFit Lake Mary – WOD

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Front Squat (3×5 climbing)

Metcon (Time)

“Hang Squat Snatch Biathlon”

400 Meter Run

21 Hang Squat Snatch (115/80)

400 Meter Run

15 Hang Squat Snatch (115/80)

400 Meter Run

9 Hang Squat Snatch (115/80)

*200 Meter Run Penalty Each Time The Bar is Dropped

Comp Training

Snatch (Snatch 3X3 at 80% 2×2 at 85% 1×1 at 90% 2×2 at 85%)

“300”

CrossFit Lake Mary – WOD

25 pullups
50 deadlifts (135/95)
50 push ups
50 box jumps
50 floor wipers (135/95)
50 1 arm kb c&j (35/25 – alternate arms)
25 pull ups

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WOD Saturday 7/18/15

Announcements

CrossFit Lake Mary Summer Classic registration is LIVE! http://boxtribetracker.com/1251/reg/

CrossFit Lake Mary – WOD

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Metcon (Time)

“Crazy Kruger”

3 Rounds for Time

800 Meter Run

21-15-9

Kettlebell Swings (53/35)

Burpees