CROSSFIT LAKELAND

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Posted on October 10th, 2014 in WOD

Saturday – 141011

 

Team Conditioning

20 minute Amrap
Teams of Two:

P1 Rows for max meters
while P2 completes:
6 x Box Jump Overs (24/20)
12 DB Push Press (45/25)
18 Anchored Situps

When P2 completes the 6,12,18 scheme, the partners switch. Keep
a running tally of row meters.

Scoring:
* Record total rounds/reps accumulated of the 6,12,18
scheme by both partners.
* In comments record total meters accumulated by both partners.

 

 

Posted on October 9th, 2014 in WOD

Friday – 141010

 

Warm-Up

Dynamic Warm-Up
* Coach’s Choice

Conditioning

4 Sets for time of:
10 x R-Arm OH Walking Lunge (35/20)
10 x L-Arm OH Walking Lunge
15 x HR Push-Ups
200m Row

* Rx+ = 45/25# DB

Rest 6 Minutes, then

4 Sets for time of:
9 x Ring Dips
12 x Plank Burpee Slam Ball (30/20)
40 x Double Unders

PBSB = Perform Ball slam, then
do a plank burpee over the ball,
pick the ball up as you return from
the plank position. = 1-rep

 

 

Posted on October 8th, 2014 in WOD

Thursday – 141009

Always do your best. What you plant now, you will harvest later. Og Mandino

Always do your best. What you plant now, you will harvest later.
Og Mandino

Warm-Up

Two minutes x Rowing

Then, Two Sets of:
5 x Wall Facing Squats
10 x Air Squats
5 x Goblet Squats
10 x Walking Lunges
ALL DONE SLOW

Then, with barbell do:
5 x Hang Power Clean
5 x Front Squat
5 x Push Press
5 x Back Squat
…add 10-20#’s to the bar and repeat

Strength

Back Squat, 5 x 3-5, @ 32X1; rest 2-3 minutes

Conditioning

All classes will be doing Wod #5
from the Lurong Paleo Challenge:

15 Minute Ladder, increasing by 1 rep each set.

1 x Squat Clean (135/95)
1 x Pull-Up
2 x Squat Clean
2 x Pull-Up
3 x Squat Clean
3 x Pull-Up
…continue adding a rep until time expires.

* Class coach will go over scaling and the different
levels when scoring for the challenge.
* Level 1 will do 55/35 SC and Ring Rows
* Level 3 will do 185/105 SC and Muscle-Ups

 

 

Posted on October 7th, 2014 in WOD

Wednesday – 141008

People who work together will win, whether it be against complex football defenses, or the problems of modern society. Vince Lombardi

People who work together will win, whether it be against complex football defenses, or the problems of modern society.
Vince Lombardi

Warm-Up

200m Run,
then, Two Sets of:
20 x Miniband Sidestep
10 x Banded Good Mornings
10 x Banded Deadlifts
8 x Switch Lunges/leg
5 x Plank-to-Plank + Push-Up
8 x KB SDHP
12 x DB Push Press (25/15)

Conditioning

For Time:

800m Run
then,
5 Sets of:
3 x Wall Walks
6 x Deadlift (225/145)
9 x Box Jumps (24/20)
then,
800m Run

* For Rx Wall Walks you must touch both hands on the 1ft line.
* Scale DL with ~65% of your DL 1RM.

 

 

Posted on October 6th, 2014 in WOD

Tuesday – 141007

In the end, its not the years in your life that count, its the life in your years. - Abraham Lincoln -

In the end, its not the years in your life that count, its the life in your years. – Abraham Lincoln -

Warm-Up

2 minutes x Airdyne x 60/50 RPM
then, TWO Sets of:
10 x Step-Ups/5xleg
50 ft Bear Crawl
50 ft Lunge Walk
10 x Slam Ball

Strength

Barbell Front Rack Step-Ups, 3 x 8-10/leg; 16-18″ box/bench; rest 2 min

Supplementary Work

4 Sets
Odd: Sidelying Powell Raise, x 8-10/arm
Even: Trap 3 Raise, x 8-10/arm

*After each set do 50m 1-arm FC, (50m L-arm, 50m R-arm)

Conditioning

20 Minute EMOM:

Minute 1: 15 x KBS (53/35)
Minute 2: 10 x Burpees
Minute 3: 12 x Wall Ball (20/14
Minute 4: 15/10 Calorie Row
* Record total reps each set. There
are 5 sets with a total of 52/47 reps in each set.
* Rx+ = 2p/1.5p KBS and 13 burpees
per set. You must do both to do Rx+.

 

 

Posted on October 5th, 2014 in WOD

Monday – 141006

 

The greatest accomplishment is not in never falling, but in rising again after you fall. Vince Lombardi

The greatest accomplishment is not in never falling, but in rising again after you fall.
Vince Lombardi

Warm-Up

Row x 500m

then,

1 minute Squat Hold
10 x Plank Lunges
1 minute Squat Hold
10 x Walking Lunge, Big & Slow
15 x PVC OTB Passes

then,

Perform TWO Sets of the
following Barbell Complex:

5 x Deadlift
5 x Hang Power Clean
5 x Front Squat
5 x Push Press
Rest 2 minutes b/n sets

* Once you pick up the bar, it can, not rest on the ground
until all reps are complete

* Males: 65-75/75-85#
Females: 45-55/55-65#

Strength

Thruster, Take 15 minutes to Build to a heavy single

* The bar must come from the ground
* From the squat, the bar must travel
overhead without pause.
- So you cannot push press the bar
* You may do a squat clean thruster.
* Begin with ~55% of your PP 1RM

Conditioning

Perform Four Sets of the, following, each for time:

5 x Pull-Ups, Strict
10 x Push-Ups
15 x Squats
20 x Double Unders
x 3

Rest 3 Minutes

 

 

Posted on October 3rd, 2014 in WOD

Saturday – 141004

 

Team Conditioning

Teams of Two Alternate to complete
the TEN minute Amrap of:

1 x Deadlift
1 x Hang Power Clean
1 x Front Squat
1 x Push Press
1 x Burpee Fwd Facing
Bar Hop Over
* Rx = 115/75
* Rx+ = 135/95

* Every movement must be separate.  You can’t combo up the movements.
* P1 must cycle through the entire complex, then P2 may go after
P1 performs the Burpee OTB.
* Score total reps as a team

Rest 10 minutes then, do Wod #2
Teams of Two will complete the
following TEN Minute Amrap of:

5 x Pull-Ups
10 x KBS (53/35)
200m Run

* Rx+ = 2p/1.5p KB
* P1 does Pull ups, then moves on to KBS, P2 does pull ups while P1
is on KBS. P2 then does KBS while P1 rests.  Both partners must run
TOGETHER.  Stay with each other on the run. You cannot start the
next round until both partners return from the run.
* Score total rounds and additional reps. The run is not a rep, but
rather a buy-in to the next round.

 

 

Posted on October 2nd, 2014 in WOD

Friday – 141003

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. - Buddha- The view on a morning from the deck of our cabin during our recent family trip to the Adirondack Mountains, upstate NY.  It certainly put us in the present moment.  Thanks Buddha!

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. – Buddha-
The view on a morning from the deck of our cabin during our recent family trip to the Adirondack Mountains, upstate NY. It certainly put us in the present moment. Thanks Buddha!

Warm-Up

Dynamic Warm-Up
* Coach’s Choice

Conditioning

EMOM x 8 Minutes
Even: 30 seconds
DB Goblet Squats (55/35)

Odd: 30 seconds
Toes-to-Bar

Rest 4 Minutes, then

EMOM x 8 Minutes
Even: 30 seconds
DB Alt. 1-arm Snatch (55/35)

Odd: 30 seconds
Burpees

Rest 4 Minutes, then

EMOM x 8 Minutes
Even: 30 seconds
Calorie Airdyne/Assault

Odd: 30 seconds
DB Renegade Row (35/20)

* DB Renegade Row:
with DB in each hand, begin in the prone plank position.
Perform 1 x Push-Up, L-arm row, R-arm row = 1 rep

 

 

Posted on October 1st, 2014 in WOD

Thursday – 141002

Yesterday is not ours to recover, but tomorrow is ours to win or lose. Lyndon B. Johnson

Yesterday is not ours to recover, but tomorrow is ours to win or lose.
Lyndon B. Johnson

Warm-Up

Two Sets of:
10 x PVC OTB passes
8 x Paloff Press/ea. side
10 x Deadbugs, 5/side SLOW
10 x Arm Haulers

Strength

Close Grip Bench Press, 7 x 2,3,5; rest 20 sec. b/n clusters

* Use 60-65% of your CGBP 1RM
for all sets.
* After Odd sets do 10 x GHD Hip
Extensions w/ 2-count hold at top
* After Even Sets do 15 x Abmat
Sit-Ups. Hands on temples,
feet anchored in DB’s

Conditioning

Against a 3-Minute Running Clock,
do 4 sets of:

Row 500m
In remainder of time do
Amrap of Push-Ups

Rest 3 Minutes between sets
* Score Push-Up reps for
each round.

-OR-

For those participating in the Lurong
Paleo Challenge you may choose
to do Wod #4 in place of the Row/
Push-Up wod:

In 3 minutes complete 2 rounds of:
9 x Thrusters
27 x Double Unders

Continue doing 3-minute rounds
adding 2 x Thrusters and 6 x DU’s
for each round of 2 sets.

Coach’s will go over standards,
scoring, and scaling for the different
levels.

 

 

Posted on September 30th, 2014 in WOD

Wednesday – 141001

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. Buddha

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.
Buddha

Warm-Up

200m Run, easy

Then, Two Sets of:
6 x Fwd Lunge Elbow-to-Instep
5 x Scapular Prep
5 x Kipping Swing
5 x Burpee + 2 x Push-Up
6 x KB Face Scrapers
5 x Broad Jumps, hold
landing in squat for 2-count
:30 x Side Bridge/each side

Group Wall Ball Warm-Up
* Led by Coach

Conditioning

20 Minute Amrap of:

50 x Wall Ball Shots (20/14)
40 x Kettebell Swings (53/35)
30 x Box Jumps (24/20)
20/10 x Pull-Ups
100m Sprint

* Rx+ = CTB Pull-Ups
* Ladies do 10 x Pull-Ups
each round.
* Sprint is 50m Down and Back

 

 

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