WOD Saturday 5/6/17

CrossFit Lake Mary – WOD

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“Chip & Rip” (Time)

Teams of 2:

100 Calorie Row

100 Box Jump Overs (24/20″)

100 Deadlifts (185/125#)

100 Wallballs (20/14#)

100 Burpees

100 Wallballs (20/14#)

100 Deadlifts (185/125#)

100 Box Jump Overs (24/20″)

100 Calorie Row


Dave

Friday 5/5/17

CrossFit Lake Mary – WOD

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Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#


Perfect the Overhead Squat!!

WOD Wednesday 5/3/17

CrossFit Lake Mary – WOD

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“Make It Rain” (Time)

21 – 15 – 9

Bike for Calories

Kettlebell Swings (53/35)

21 – 15 – 9:

Row for Calories

Burpees

21 – 15 – 9:

Medball Squat Cleans (20/14)

200 Meter Run


This Crew!

WOD Tuesady 5/2/17

CrossFit Lake Mary – WOD

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“Dip Stick” (AMRAP – Rounds and Reps)

AMRAP 15:

15 Box Jump Overs (24/20″)

12 Ring Dips

9 Power Cleans (155/105)


Macy!!

WOD Monday 5/1/17

CrossFit Lake Mary – WOD

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Heartbreak Kid (Time)

3 RFT:

10 Front Squats, 185/135

20 C2B

50 DU


Coach Bowman!!

WOD Saturday 4/29/17

CrossFit Lake Mary – WOD

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“Playground” (Time)

1 Mile Run

21 Kettlebell Swings (53/35)

21 Goblet Squats (53/35)

800 Meter Run

15Kettlebell Swings (53/35)

15 Goblet Squats (53/35)

400 Meter Run

9 Kettlebell Swings(53/35)

9 Goblet Squats (53/35)

WOD Friday 4/28/17

CrossFit Lake Mary – WOD

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“Franchise” (Time)

21-15-9:

Push Jerks (135/95)

Chest-to-Bar Pull-ups


Happy 2 Year Anniversary with CFLM Coach Jay!

WOD WEDNESDAY 4/26/17

CrossFit Lake Mary – WOD

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“Front Row” (Weight)

Front Squat – Heavy Single

High Hang Squat Clean – Heavy Single

Squat Clean – Heavy Single

Front Squat (1×1)

High-Hang Clean (1×1)

Squat clean

Squat Clean (1×1)

WOD Tuesday 4/25/17

CrossFit Lake Mary – WOD

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“Crowbar” (Calories)

AMRAP 4:

18 Power Snatch (95/65)

18 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

15 Power Snatch (115/80)

15 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

12 Power Snatch (135/95)

12 Burpee Pull-ups

Max Calorie Row

WOD Monday 4/24/17

CrossFit Lake Mary – WOD

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“Marathon Monday” (Time)

2 Rounds:

400m Run

26 Hand Release Push-ups

400m Run

26 KB Swings (53/35#)

400m Run

26 Sit-Ups

400m Run

26 Deadlifts (75/55#)

400m Run

26 Air Squats

400m Run

26 Box Jumps (24/20″)