CROSSFIT LAKELAND

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Today's WOD »Today's WOD

Saturday – 140823 – 31 Heroes

Warm-Up Two Sets of: 30-50 x Double Unders 8 x PVC Over-the-back passes 5 x Wall Facing Squats 10 x Squats 5 x KB Goblet Squats 10 x Walking Lunges 5 x Strict Pull-ups or Scap Prep then, with a [&hell...more »

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“Greater Love hath no man than to lay down his life for his Brothers.” We will never forget the men who gave their lives during Operation Extortion 17 on August 6, 2011. Today we honor them!

Warm-Up

Two Sets of:
30-50 x Double Unders
8 x PVC Over-the-back passes
5 x Wall Facing Squats
10 x Squats
5 x KB Goblet Squats
10 x Walking Lunges
5 x Strict Pull-ups or Scap Prep

then, with a Barbell

5 x Front Squat
5 x Strict Press
5 x Thrusters
Repeat with 50% of Wod load.

Team Conditioning

“31 Heroes”

AMRAP x 31 minutes

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/30). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

Class Times

Class Times
  • Monday - Thursday
    5am,6am,8am,9am - 3:30pm,4:30pm,5:30pm,6:30pm
  • Friday
    5am,6am,8am,9am - 3:30pm,4:30pm,5:30pm
  • Saturday
    9am - Gym Wod, 10am-Noon Open Gym

CrossFit Nutrition

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Paleo tips, countless resources, foods to avoid, Meal of the Day, recipe blog links, videos and more to get and keep you on track.

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