WOD Saturday 1/24/15


Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WOD Friday 1/23/15

Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Reps)

AMRAP 6:

accumulate :10 in a freestanding HS Hold

accumulate :20 in a HS Hold against Wall

Metcon (AMRAP – Reps)

“Kashi”

5 Rounds:

1:00 – Strict Pull-Ups

1:00 – Hang Squat Clean Thrusters (95/65)

1:00 – Row for Calories

1:00 – Bench Press (95/65)

1:00 – Rest

WOD Thursday 1/22/15


Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

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Metcon (Distance)

“Agility Day”

“Death by 10 Meters”

Minute 1 – Run 10 Meters

Minute 2 – Run 20 Meters

Minute 3 – Run 30 Meters

Continue pattern as far as possible.

This will be done inside the gym.

Cash Out

150 Sit-ups

WOD Wednesday 1/21/15


Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

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Deadlift (Banded Deadlift Build to a Heavy Set of 2)

Cash Out

On the Minute x 8

Odd Minutes – 7 Deadlifts (65%)

Even Minutes – 60 Double-Unders

WOD Tuesday 1/20/15


Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

“Captain Crunch” (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

30 Lateral Barbell Burpees

30 Chest to Bar Pull-Ups

30 Power Cleans

*Power Clean weight increases each round.

Round 1 – 135/95

Round 2 – 155/105

Round 3 – 185/135

Round 4 – 205/145

Round 5 – AMRAP at 225/155

WOD Monday 1/19/15


Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

Metcon (Calories)

Double Tababta Row

8 rounds of: :40 on, :20 off for Total Calories

Metcon (Time)

“Cookie Crisp”

21 – 15 – 9:

Thruster (95/65)

Front Squat (95/65)

Wall Ball (20/14)

WOD Saturday 1/17/15

Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

“Trix” (Time)

20 – 16 – 12 – 8:

Power Snatch (95/65)

Burpee

Thruster (95/65)

Toes to Bar

WOD Friday 1/16/15

Announcements

Jeremy Mullins Nutrition Seminar

http://www.crossfitlakemary.com/nutrition-lecture-crossfit-lake-mary/

March 14th

Main – WOD

View Public Whiteboard

Skill Work

EMOMx10

Odd: 10 Overhead Squats

Even: 50 Double unders

“Wheaties” (Time)

3 rounds:

15 Deadlifts (225/155)

15 Push Presses (65/95)

WOD Thursday 1/15/15

Main – WOD

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Skill Work

Kipping

Metcon (Calories)

“Fruity Pebbles”

Teams of 3

On the Minute x 24

Station 1 – 5 Pull-Ups, 10 Pushups, 15 Air Squats

Station 2 – Max Calorie Row

Station 3 – 25 Abmat Situps

Athletes start at different stations.

Rotating on the minute, score is total calories on the rower

WOD Wednesday 1/14/15

Main – WOD

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Metcon (Weight)

Clean Technique

EMOMx5: 1x 3-Position Clean

position 1 – mid thigh

position 2 – above the knee

position 3 – the floor

Metcon (Weight)

Beast Builder V1:

EMOMx7

Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135

Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135

Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135

Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135

Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135

Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135

Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135