WOD Thursday 10/5/17

CrossFit Lake Mary – WOD

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“Team Nate” (AMRAP – Rounds and Reps)

AMRAP 20:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

WOD Wednesday 10/4/17

CrossFit Lake Mary – WOD

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Push Press (5-4-3-2-1)

“Pushed Around” (4 Rounds for reps)

Every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (115/80)

No rest between rounds

WOD Tuesday 10/3/17

CrossFit Lake Mary – WOD

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“Undertow” (Time)

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)

WOD Monday 10/2/17

CrossFit Lake Mary – WOD

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“Eighteen Wheeler” (AMRAP – Rounds and Reps)

AMRAP 18:

18 Calorie Row

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

WOD Saturday 9/30/17

CrossFit Lake Mary – WOD

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“Double Take” (AMRAP – Rounds and Reps)

AMRAP 15:

55 Power Snatches (95/65#)

55 Pull-ups

55 Cal Bike

55 Handstand Push-ups

WOD Friday 9/29/17

CrossFit Lake Mary – WOD

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“Playground” (Time)

1 Mile Run

21 Kettlebell Swings (70/53)

21 Goblet Squats (70/53)

800 Meter Run

15Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

400 Meter Run

9 Kettlebell Swings (70/53)

WOD Thursday 9/28/17

CrossFit Lake Mary – WOD

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Power Clean (1×1)

“Pull Over” (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Lateral Barbell Burpees

WOD Wednesday 9/27/17

CrossFit Lake Mary – WOD

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Paused Front Squat (Heavy Single)

Front Squat (Heavy Single)

“Doubled Over” (AMRAP – Rounds and Reps)

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders

WOD Tuesday 9/26/17

CrossFit Lake Mary – WOD

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“Captain Crunch” (3 Rounds for reps)

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

WOD Monday 9/25/17

CrossFit Lake Mary – WOD

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“Lava Run” (Time)

600 Meter Hill Run

50 Overhead Squats (45/35)

600 Meter Hill Run

50 Thrusters (45/35)

600 Meter Hill Run

50 Front Squats (45/35)