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!

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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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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WOD Thursday 4/17/14


Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

Jerry (Time)

For Time:
1-Mile Run
2k Row
1-Mille Run

REGIONAL & GAMES ATHLETES

1. Snatch Technique Work
1 rep at 75%, OTM x 12

2. Clean and Jerk Complex
1 rep at 75%, OTM x 12

3. Squats
4×7 Back Squats, across

4. Gymnastic Skills
A. 6 attempts at a max effort Front Lever Hold on rings.
B. 6 attempts at a max effort Back Lever Hold on rings.

5. Metcon
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

OPEN ATHLETES

1. Metcon
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

2. Snatch Technique Work
1 rep at 75%, OTM x 12

3. Strength
3×5 Front Squat

WOD Wednesday 4/16/14 (Week 9 Juggernaut)


Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

Box Jumps (Depth Jump from 12″ Box 2×5)

Back Squat (Ramp up to 100% of 1RM 1×1)

Back Squat (Speed Squat *2min rest in between 4×2 @75% of 1RM)

Back Squat (Narrow Stance 3-Second Pause Squat 3×3 @ 60% 1RM)

Weighted Sit-ups (5×12)

REGIONAL & GAMES ATHLETES

Recovery Day
Active Recovery

OPEN ATHLETES

Recovery Day
Active Recovery

WOD Tuesday 4/15/14


Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1. Bounding
5 attempts to establish a max triple jump

2. Pull
Deadlift, 1 set of 2 at 85% – No TnG.
Deadlift, 6 sets of 3 at 75% – across, No TnG.

3. 20 Rep Benchmark
20 rep max Bench Press

EVENING WORKOUT
1. Metcon
“The Seven”
7 RFT:
7 HSPU
7 Thrusters, 135/95
7 Knee to Elbows
7 Deads, 245, 170
7 Burpees
7 KBS, 70/53
7 Pull ups

OPEN ATHLETES

1. Metcon
“The Seven”
7 RFT:
7 HSPU
7 Thrusters, 135/95
7 Knee to Elbows
7 Deads, 245, 170
7 Burpees
7 KBS, 70/53
7 Pull ups

2. Skills
Double Unders:
Max reps in 2 minutes
rest 2 minutes
Max reps in 2 minutes

WOD Monday 4/14/14

Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

REGIONAL & GAMES ATHLETES

1. Snatch Complex
3 sets across of: Snatch Dead + Hang Squat + Squat – Snatch dead should be slow and deliberate. Focus on torso positioning and bar path. Pull the knees back, transfer weight to the heels and pull the bar to your pockets.

2. Clean and Jerk Complex
3 sets across of: 2 Power Cleans + 2 Jerks

3. Box Squat
5×3 Box Squat – set up the box so hips are just below parallel. Keep shins vertical throughout. Don’t drop or plop onto the box. Use a safety bar if you have one.

4. Gymnastic Benchmark
Max L-sit for time. Hands on parallettes. Heels above hips. Legs straight.

5. Metcon
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95

OPEN ATHLETES

1. Metcon
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95

2. Snatch Complex
3 sets across of: Snatch Dead + Hang Squat + Squat

3. Back Squat
3 RM

WOD Saturday 4/12/14

Main – WOD

View Public Whiteboard

1-Mile Run (Time)

Max Effort 1-Mile Run

The Sandman (AMRAP – Reps)

EMOM 14 min
Odd: AMRAP 5 Thrusters + 5 Burpee over bar 65/95
Even: Rest