WOD Tuesday 3/3/15

Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Cal Row

15 Wall Balls, 20/14

Note

Rest 5 Min

Metcon (Time)

3 RFT:

10 Deadllifts, 275/185

10 Bar Facing Burpees

Comp Training

Death By Muscle Ups

Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

WOD Monday 3/2/15

Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Rebel Soul”

AMRAP 12

50 Double Unders

20 Kettlebell Swings (70/53)

7 Jerks (185/135)

Comp Training

Metcon (Weight)

8 Min EMOM:

Odd: 7 TTB + 7 Power Cleans, 155/105

Even: 7 TTB + 7 Front Squats, 155/105

Test Out 5k (before)


Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – Specialty Running Class

View Public Whiteboard

5k Run (Time)

Max Effort 5k Run

WOD Saturday 2/28/15


Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 2 or 4:

AMRAP in 20 mins of:

9 Power cleans (115/135)

9 Burpee box jumps (20″)

12, 12, 15,15, … keep adding 3 reps each time whole team completes a round

WOD Friday 2/27/15

Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

WOD Friday 2/6/15


Announcements

Jeremy Mullins Nutrition Seminar

http://crossfitlakemary.flywheelsites.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

Jerk (20RM)

Athletes choice Push or Split

Metcon (Time)

“Juicy Juice”

3 Rounds

30 Calorie Row

15 Deadlifts (225/155)

30 Wallballs (20/14)

WOD Thursday 2/5/15


Announcements

Jeremy Mullins Nutrition Seminar

http://crossfitlakemary.flywheelsites.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Bubbles

AMRAP 12

10 Burpees

25 Double Unders

WOD Wednesday 2/4/15


Announcements

Jeremy Mullins Nutrition Seminar

http://crossfitlakemary.flywheelsites.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

“Macho Man” (Time)

EMOM for as long as possible

3 Power Cleans, 95/135

3 Front Squats, 95/135

3 Jerks, 95/135

*Courtesy of CFNE
**If you complete 10 rounds, add one rep to each movement

for each additional minute.

For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.

Minute 12 would be 5 of each, and minute 13 would be 6 of each.

75 C2B Pull ups for time (Time)

WOD Tuesday 2/3/15


Announcements

Jeremy Mullins Nutrition Seminar

http://crossfitlakemary.flywheelsites.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

Skill Work

Work on Handstands

Metcon (Time)

100 Thrusters, 75/55

1000m Row

WOD Monday 2/2/15

Announcements

Jeremy Mullins Nutrition Seminar

http://crossfitlakemary.flywheelsites.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

Front Squat (5×10 Climbing)

Metcon (AMRAP – Rounds and Reps)

“Hi-C”

AMRAP 15

10 Power Snatch (95/65)

10 Hand Release Push-Ups

10 Toes To Bar

10 Box Jump Overs (24/20)