WOD Thursday 4/24/14


Main – WOD

View Public Whiteboard

Metcon (Time)

Sugar Daddy
21-15-9
Deadlifts (225, 155#)
400m run after each round

REGIONAL & GAMES ATHLETES

1. Squat Clean and Jerk
5 x 1, OTM at 85%

2. Front Squat
2×2 at 90%

3. Metcon
“Sugar Daddy”
21-15-9 Deads, 225/155
400m Run after each set of deads.

OPEN ATHLETES

1. Metcon
“Sugar Daddy”
21-15-9 Deads, 225/155
400m Run after each set of deads.

2. Squat Clean and Jerk
5 x 1, OTM at 85%

WOD Wednesday 4/23/14 (Juggernaut Week 10)


Main – WOD

View Public Whiteboard

Box Jumps (Depth Jump 2×4 From 18-inch box)

Back Squat (Ramp up to 102.5% of 1RM)

Back Squat (3×2 @80% of 1RM Speed Squat*2 1/2 min rest periods)

Back Squat (3×3 Narrow Stance 3-Second Pause Squat @ 62.5% 1RM)

Weighted Sit-ups (4×10)

WOD Tuesday 4/22/14


Announcements

Friends & Family Day Saturday!!

Main – WOD

View Public Whiteboard

Metcon (Time)

Black and Blue
5 rounds of:
10 Power Cleans (135, 95#)
10 Burpees

REGIONAL & GAMES ATHLETES

1. Clean and Jerk
3×1 across at 90%

2. Back Squat
1×2 at 90%

3. Metcon
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

OPEN ATHLETES

1. Metcon
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2. Clean and Jerk
3×1 across at 90%

WOD Monday 4/21/14

Announcements

Friends & Family Day Saturday!!

Main – WOD

View Public Whiteboard

Metcon (Time)

Ultimate Warrior
21-15-9
Thrusters (135, 95#)
Bar Muscle-ups

REGIONAL & GAMES ATHLETES

1. Squat Snatch
3×1 across at 90%

2. Metcon
“Ultimate Warrior”
21-15-9
Thrusters, 135/95
Bar Muscle ups

OPEN ATHLETES

1. Metcon
“Ultimate Warrior”
21-15-9
Thrusters, 135/95
Bar Muscle ups

2. Squat Snatch
3×1 across at 90%

WOD Saturday 4/19/14

Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

REGIONAL & GAMES ATHLETES

1. Speed Work
“The New England Patriots Conditioning Test”
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.

The Pats Conditioning Test varies by position.
This distance (50 yards) and time (7 seconds) is the test for the QB, TE & LB’s.
A passing score is completing all 30 sprints under 7 seconds.
Post the number or sprints that you completed under 7 seconds.

2. Barbell Benchmark
Bear Complex:
A. Work up to a max load Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk)
B. 30 Bear Complex’s for time – use 80% of the load that you successfully got in “A”.

3. Metcon
4RFT:
Max reps of Strict Parrallette HSPU
Max reps of Muscle ups
Max reps of TTB
This is for time and max reps. Don’t stress too much about either number – focus on the stimulus, not the score.

OPEN ATHLETES

1. Metcon
“Nutts”
10 HSPU
15 Deads, 250/175
25 Box Jumps, 30/24
50 Pull ups
100 Wall Balls, 20/14
200 Double Unders
400m Run with Plate, 45/25

WOD Friday 4/18/14


Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

Randy (Time)

For Time:
75 Power Snatches, 75#

REGIONAL & GAMES ATHLETES

1. Pulls
5 x 5 Glute Ham Raises – add weight if possible.

2. Odd Objects/Movements
OTM x 10
2 heavy clean and jerks with a Strongman Log.

3. Metcon
For time, with one barbell:
30 Snatches, 135/95 – record your “Isabel” time.
20 Snatches, 165/110
10 Snatches, 185/130
5 Snatches, 205/145
Post times for “Isabel” and total time.

4. Rowing
5K

5. Core work
Reverse Tabata L-sits
8 rounds of :10 on, :20 off

OPEN ATHLETES

1. Metcon
“Randy”
75 Power Snatches, 75/55

2. Skills
OTMx12
Odd: 3-5 Squat Therapy
Even: 3-5 Muscle ups

Winter Park Fitness | Try Us Out…FREE!

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Getting started is easy-regardless of your fitness level or background, all that is necessary to get started with us is a commitment to the program and an open mind.

Our 5,100 square foot facility stocked with top of the line equipment and staffed with  accredited CrossFit trainers. We construct our own programs and define our fitness by an individual’s competency in respiratory and cardiovascular endurance, strength, stamina, flexibility, power, speed, coordination, agility, balance, and accuracy.

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Longwood Fitness | Try Us Out…FREE!

It’s really easy to get started. No matter your fitness level or background, all that is absolutely necessary to start training is an open mind and a commitment to the program.

You’ve already taken some time to read what we are about. We’ve explained how our program can produce remarkable results and is scalable to suit all fitness levels. Maybe you’re just not sure you believe it, or not sure you will “fit in” once you get to the facility. That’s perfectly understandable, and you are not the only one who has felt that way.

Come by and join us for a free trial, nothing we say will make much sense until you do it. Fill out our form below and we will be in touch shortly.The first trial is free and if you don’t like it, all it cost you was 45 minutes of your time and at the very least, you will get a great workout. However, if you don’t try it, you could be missing an opportunity that could be life-changing.

CFLMinsideWhy

Are you willing to take that chance? 

Depending on your comfort level, we can schedule an individual fitness evaluation for you. During this evaluation, you can meet the trainers, learn what we do at CrossFit Lake Mary, share your goals and concerns, and if it turns out you want to give it a try for a few months, we can help you find a membership plan that works for you. If you come from an athletic background and are highly active, we could also bring you in for a quick orientation and let you participate in one of our group workouts instead – to really get a taste for the camaraderie and energy of a group WOD. This is something you will have to see to believe!

We thrive on the improvements and progress of our membership as we consistently push the limited of elite fitness.  

We are a 5,100 square foot gym/facility stocked with Rogue fitness equipment and professionally staffed with educated and accredited CrossFit trainers. We construct our programming and define our fitness by an individual’s competency in respiratory and cardiovascular endurance, strength, stamina, flexibility, power, speed, coordination, agility, balance, and accuracy. It is by these tenants that we ensure functionality, intensity, and variety. CrossFit Lake Mary welcomes all fitness levels as we can accommodate any and all athletic and lifestyle goals.

We love what we do and we can’t accomplish our mission without you! Our goal is to help you meet and exceed YOUR goals. Whether you’re looking to lose weight, gain strength, train for an event or just feel better than you’ve felt in years, our comprehensive programs will enable you to achieve success.

 Enter your info below or call us (407.805.8818) today for your FREE CrossFit class!


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Sanford Fitness | Try Us Out…FREE!

It’s really easy to get started. No matter your fitness level or background, all that is absolutely necessary to start training is an open mind and a commitment to the program.

You’ve already taken some time to read what we are about. We’ve explained how our program can produce remarkable results and is scalable to suit all fitness levels. Maybe you’re just not sure you believe it, or not sure you will “fit in” once you get to the facility. That’s perfectly understandable, and you are not the only one who has felt that way.

Come by and join us for a free trial, nothing we say will make much sense until you do it. Fill out our form below and we will be in touch shortly.The first trial is free and if you don’t like it, all it cost you was 45 minutes of your time and at the very least, you will get a great workout. However, if you don’t try it, you could be missing an opportunity that could be life-changing.

CFLMinsideWhy

Are you willing to take that chance? 

Depending on your comfort level, we can schedule an individual fitness evaluation for you. During this evaluation, you can meet the trainers, learn what we do at CrossFit Lake Mary, share your goals and concerns, and if it turns out you want to give it a try for a few months, we can help you find a membership plan that works for you. If you come from an athletic background and are highly active, we could also bring you in for a quick orientation and let you participate in one of our group workouts instead – to really get a taste for the camaraderie and energy of a group WOD. This is something you will have to see to believe!

We thrive on the improvements and progress of our membership as we consistently push the limited of elite fitness.  

We are a 5,100 square foot gym/facility stocked with Rogue fitness equipment and professionally staffed with educated and accredited CrossFit trainers. We construct our programming and define our fitness by an individual’s competency in respiratory and cardiovascular endurance, strength, stamina, flexibility, power, speed, coordination, agility, balance, and accuracy. It is by these tenants that we ensure functionality, intensity, and variety. CrossFit Lake Mary welcomes all fitness levels as we can accommodate any and all athletic and lifestyle goals.

We love what we do and we can’t accomplish our mission without you! Our goal is to help you meet and exceed YOUR goals. Whether you’re looking to lose weight, gain strength, train for an event or just feel better than you’ve felt in years, our comprehensive programs will enable you to achieve success.

 Enter your info below or call us (407.805.8818) today for your FREE CrossFit class!


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Deltona Fitness | Try Us Out…FREE!

It’s really easy to get started. No matter your fitness level or background, all that is absolutely necessary to start training is an open mind and a commitment to the program.

You’ve already taken some time to read what we are about. We’ve explained how our program can produce remarkable results and is scalable to suit all fitness levels. Maybe you’re just not sure you believe it, or not sure you will “fit in” once you get to the facility. That’s perfectly understandable, and you are not the only one who has felt that way.

Come by and join us for a free trial, nothing we say will make much sense until you do it. Fill out our form below and we will be in touch shortly.The first trial is free and if you don’t like it, all it cost you was 45 minutes of your time and at the very least, you will get a great workout. However, if you don’t try it, you could be missing an opportunity that could be life-changing.

CFLMinsideWhy

Are you willing to take that chance? 

Depending on your comfort level, we can schedule an individual fitness evaluation for you. During this evaluation, you can meet the trainers, learn what we do at CrossFit Lake Mary, share your goals and concerns, and if it turns out you want to give it a try for a few months, we can help you find a membership plan that works for you. If you come from an athletic background and are highly active, we could also bring you in for a quick orientation and let you participate in one of our group workouts instead – to really get a taste for the camaraderie and energy of a group WOD. This is something you will have to see to believe!

We thrive on the improvements and progress of our membership as we consistently push the limited of elite fitness.  

We are a 5,100 square foot gym/facility stocked with Rogue fitness equipment and professionally staffed with educated and accredited CrossFit trainers. We construct our programming and define our fitness by an individual’s competency in respiratory and cardiovascular endurance, strength, stamina, flexibility, power, speed, coordination, agility, balance, and accuracy. It is by these tenants that we ensure functionality, intensity, and variety. CrossFit Lake Mary welcomes all fitness levels as we can accommodate any and all athletic and lifestyle goals.

We love what we do and we can’t accomplish our mission without you! Our goal is to help you meet and exceed YOUR goals. Whether you’re looking to lose weight, gain strength, train for an event or just feel better than you’ve felt in years, our comprehensive programs will enable you to achieve success.

 Enter your info below or call us (407.805.8818) today for your FREE CrossFit class!


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