WOD Friday 8/04/17

CrossFit Lake Mary – WOD

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Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups


WOD Thursday 8/03/17

CrossFit Lake Mary – WOD

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“Kickstand” (AMRAP – Rounds and Reps)

AMRAP 15:

400m Run

15 Toes to Bar

12 Front Rack Lunges (115/80)

9 Strict Ring Dips


Wednesday 8/02/17

CrossFit Lake Mary – WOD

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“Power Play” (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

1 Power Clean (155/105), 30 Double Unders

2 Power Cleans (155/105), 30 Double Unders

3 Power Cleans (155/105), 30 Double Unders

Add (1) Power Clean per round

“Weightlifting Wednesday”

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)

B) EMOM 5: Heavy Power Clean


WOD Tuesday 8/01/17

CrossFit Lake Mary – WOD

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“: “Fire Alarm” (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees


WOD Monday 7/31/17

CrossFit Lake Mary – WOD

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“Randy’s on the Run” (Time)

5 rounds:

400m Run

15 Power Snatches (75/55)

WOD Saturday 7/29/17

CrossFit Lake Mary – WOD

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“Team Triple Three” (Time)

In Teams of Three:

3k Row, switching every 250m

300 Double unders, one person working at a time.

3 mile Run, in 200m intervals.

WOD Friday 7/28/17

CrossFit Lake Mary – WOD

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The Open Test (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-Ups
We did this last on WOD FRIDAY 5/13/16 and before that WOD MONDAY 11/9/15

WOD Thursday 7/27/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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“Wrecking Ball” (AMRAP – Rounds and Reps)

AMRAP 18

In Teams of 3:

50m Farmers Carry (53/35)

100m Medicine Ball Run (20/14)

200m Run

When Partner 1 completes the med ball run partner 2 begins


Mobility

WOD Wednesday 7/26/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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Split Jerk Strict Press (3×3)

3 Sets of 3

Jerk Balance (3×3)

Split Jerk (Heavy Single)

“Nine Lives” (AMRAP – Rounds and Reps)

AMRAP 9

6 Strict Pull-Ups

9 Front Squats (135/95)


WOD Tuesday 7/25/17

Announcements

No Yoga class starting July 8th until further notice.

CrossFit Lake Mary – WOD

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“Fifth Wheel” (3 Rounds for reps)

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie Row

rest 5 minutes

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Row

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Row

1 round of chief = 3 power clean, 6 push up, 9 air squat