Tuesday – 170822

Tuesday – 170822

Performance Group A: Power Clean and Jerk, Build to a heavy single in 15 Minutes B1: Shoulder Press, 4 x 2-3; rest 2 minutes B2: Alternating Pistols, 4 x 4-5/leg @3101; rest 2 minutes C: Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65) 5 Burpees *...
Monday – 170821

Monday – 170821

Performance Group A1: Back Squat, 4 x 3-5 reps; Rest 20 seconds A2: Supinated Grip Pull-Ups, 4 x Max Reps; rest 3 minutes B: 5 Sets for time of: 10/5 Calorie Assault Bike 15/10 HR Push-Ups 20 Russian KBS (70/53) Rest 90 seconds b/n sets * Score time minus 6...
Saturday – 170819

Saturday – 170819

Performance Group 31 Heroes 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155#/105# 6 Rope Climbs 11 SD Box Jumps, 30″/24″ Partner 2: 400m Run with Sandbag...
Friday – 170818

Friday – 170818

CrossFit Lakeland – Performance 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...
Thursday – 170817

Thursday – 170817

CrossFit Lakeland – Performance Group Mobility High Glute Smash Pigeon Stretch Banded Post. Chain Floss Banded Super Front Rack Warm-up (No Measure) Three Sets of: 8 Russian KBS 8 KB Goblet Squats 8 KB Sumo Deadlift High Pull 8 Ring Push-Ups then w/ Barbell do:...
Wednesday – 170816

Wednesday – 170816

Announcements “31 Heroes” Team Workout – Saturday, August 19th @ 9am Performance Group Sometimes it takes a little help from our friends when scoring our WOD’s A: Every Minute on the Minute for 10 Minutes (5 Sets of each) Even — DB Box Step Ups...