WOD Monday 11/9/15 – CrossFit Lake Mary

WOD Monday 11/9/15


WOD Monday 11/9/15


12 WODs of Christmas! Saturday, December 5th!!! Please come out for the kids!! All proceeds go to Impower

CrossFit Lake Mary – WOD

Hey everyone. Mods will be posted to create consistency in classes. You will see this moving forward for most all WODS.

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Open Test”


50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups
Movement Mods

Mod 1

CTB Pull Up-Ring Row

Muscle Ups-Dips on box

Double Unders-1/2 the amount of singles

TTB-Ab Mat Sit Ups

Box Jumps-12″ box step ups

Wall Ball-Air Squats

Burpee over bar-Step back, no Push Up, step over bar

Mod 2

CTB Pull Up-Banded strict pull up

Muscle Ups-Dips on rings

Double Unders-singles

TTB-Leg raise on floor

Box Jumps-20″ box step ups

Wall Ball-Air Squats holding ball

Burpees-step back, push up. step over bar

Mod 3

CTB Pull Up-Strict Pull up

Muscle Ups-MU Progression

Double Unders-double the amount of singles

TTB-Knees to Elbow

Box Jumps-12″ box jumps

Wall Ball-Throw ball but not to line

Burpees-jump back, no push up, step over