Tuesday – 170822

Tuesday – 170822

Fitness Group A1: Shoulder Press, 3 x 8-10, @1201; rest 45 seconds A2: DB Russian Box Step Ups, 3 x 8-10/leg; rest 45 seconds A3: Ring Rows, 4 x 10-12; @2011; rest 45 seconds B: Every minute, on the minute, for 10 minutes: 10 Dumbbell Thrusters 5 Burpees * Score total...
Monday – 170821

Monday – 170821

 Fitness Group A1: Back Squat, 3 x 8-10 reps @ 30X1; Rest 45 seconds A2: Supinated Grip Pull-Ups, 3 x 8-10 reps @ 2110; Rest 45 seconds A3.: Floor FLR, 3 x 45-60 seconds; Rest 45 seconds challenge yourself with a plate or sandbag across your shoulder blades if you can...
Saturday – 170819

Saturday – 170819

Fitness Group 31 Heroes – Scaled 31 Minute AMRAP of: Partner 1: 8 Thrusters, 115#/75# 9 Rope Lay-to-Stands 11 SD Box Jumps, 24″/20″ Partner 2: 400m Run with Sandbag 50#/30# Rx+ = 135/90# you may do rope climbs if...
Friday – 170818

Friday – 170818

CrossFit Lakeland – Fitness Group Warm-up (No Measure) Hurdle Dynamic Hip Warm-Up then, XOS – Activate Series then, 5 Russian KBS 4 Switch Lunges, R/L=1 3 DB Burpees x 2 Sets Metcon (4 Rounds for time) 4 Sets, each for time of: 500m Row 30 Walking Lunges...
Thursday – 170817

Thursday – 170817

CrossFit Lakeland – Fitness Group Mobility High Glute Smash Pigeon Stretch Banded Post. Chain Floss Warm-up (No Measure) Three Sets of: 8 Russian Kettlebell Swings 8 KB Goblet Squats 8 KB Sumo Deadlift High Pull 8 Plank to Elbows Practice Hang Power Cleans...
Wednesday – 170816

Wednesday – 170816

Announcements “31 Heroes” Team Workout – Saturday, August 19th @ 9am Fitness Group A: Every Minute on the Minute for 10 Minutes (5 Sets of each) Even — DB Box Step Ups x 5-7/leg Odd — DB Push Press x 10-12 *** Rest 2 minutes b/n each EMOM’s B:...