CROSSFIT LAKELAND

Recently on CrossFit Lakeland

Posted on April 6th, 2014 in WOD

Monday – 140407

IMG_2392

We are now offering the 110% Compression/Recovery Apparel and garments.  The display set up in the gym is for our members to try on the gear and get fitted for it.  You will order your size online here at 110playharder.com/shop/.  Use the discount code cflakeland to get 5% off and free shipping.

The What and Why 110%?  Go here: 10playharder.com/about-110/why-110/

Warm-up

Two Sets of:
5 x Wall Facing Squats
7 x KB Goblet Squats,
hold for 2-count at bottom
5 x Plank Lunge + Open Chest
8 x Supine, Knee Hug, Hip press

Strength

Front Squat, 3 x 7-9 @ ~70%; rest as needed

Conditioning

5 sets for max reps/cals of:
30 sec. Double Unders
30 sec. Rest
30 sec. Anchored Sit-Ups
30 sec. Rest
30 sec. Row (cals)
30 sec. Rest
30 sec. Squats
1:30 Rest

Score total reps for each round
Hands on temples for Sit-ups.

 

 

Posted on April 4th, 2014 in WOD

Saturday – 140405

 

Conditioning

Teams of Two will alternate
to complete the following AMRAP
in 30 minutes:

5 x Pull-Ups
10 x Push-Ups
15 x Calorie AD

* Pull-Ups are STRICT
* Only one partner can work at
a time.

 

 

Posted on April 3rd, 2014 in WOD

Friday – 140404

All the adversity I've had in my life, all my troubles and obstacles, have strengthened me... You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you. Walt Disney

All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me… You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.
Walt Disney

Warm-up

2 minutes of Jump Rope

then,
TWO Sets w/ light
to moderate weight of:

8 x RKBS
5 x KB 1-arm Clean & Press
5 x KB 1-leg/1-arm DL

then, with barbell do:
5 x Muscle Clean
5 x Strict OHP
5 x Hang Power Clean
5 x Push Press

Conditioning

6 Sets of:
5 x Ground-to-Overhead
100m Sandbag Sprint (50/30)
Rest 1 minute b/n sets

Score time minus 5 minutes.
GTO Rx = 60-65% of your PP 1RM

Rest 5 minutes before wod #2

6 Sets of:
250m Row
15 x Russian KBS (70/53)
Rest 1 minute b/n sets

Score time minus 5 minutes.

 

 

Posted on April 2nd, 2014 in WOD

Thursday – 140403

Team Parra/Jones took on the Savage race last weekend.  High fives and fist bumps to Dan, his son Hunter, Ed, and his daughter Eva (not pictured).

Team Parra/Jones took on the Savage race last weekend. High fives and fist bumps to Dan, his son Hunter, Ed, and his daughter Eva (not pictured).

Warm-up

Spend 2 minutes/calf FR/Lax ball
then,
1 minute on blue pro stretch/leg
then,
1 minute band assist squat hold
then,
3 Sets of:
3 x KB TGU/side
8 x Ring Rows, @ 2101
then,
Back Squat
5 x 45-50%
5 x 55-60%
5 x 65-70%
then, load bar with E2MOM load
test it if you need to before time
begins.

Strength

14 Minute E2MOM
1-2 x Back Squat @ 85% 1RM
2 x Rope Climbs

Rx implies that you did Rope Climbs
and that you did 85% BS 1RM

Conditioning

Using a pair of 35#/20# DB’s
Complete 5 Sets for time of:

5 x Renegade Row
10 x Walking Lunges
5 x Power Snatch/arm
10 x Push Press

Rest 90 seconds b/n sets
Score time minus 6 minutes

Renegade Row = 1 x Push-Up; left arm
row; right arm row
***sub with :45 second FLR in Rings
PS is not alternating but the DB must
touch the ground to begin each rep.

 

 

Posted on April 1st, 2014 in WOD

Wednesday – 140402

There is joy in work. There is no happiness except in the realization that we have accomplished something. Henry Ford

There is joy in work. There is no happiness except in the realization that we have accomplished something.
Henry Ford

Warm-up

Row 400-800m
( your choice)
Two Sets of:
10 x Band Side Step/side
15 x Band Good Mornings
10 x Band Deadlifts
3 x KTE
3 x TTB
5 x Inchworm + Push-Up

then:
8 x DL @ 70-75% of Todays
wod load
8 x DB Goblet Squat @ 70%
of Todays wod load

Conditioning

A.
10-9-8-7-6-5 For time of:

Deadlift (185/115)
Burpee Plate Hops

On the every ODD round do:
30/20 Calorie AD

Rest 10 minutes before B.

Burpee Plate Hops are on
a 45# plate.

If your DL 1RM is > #375/245 you may
Rx+ up to 225/145 but do not exceed
this load.

B.
10-9-8-7-6-5 For time of:

DB Goblet Squat (65/45)
Toes-to-Bar

On the every ODD round do:
50 x Double Unders

Scale the DU’s w/ 30 reps if you are
new to them, or 100 singles.

 

 

Posted on March 31st, 2014 in WOD

Tuesday – 140401

You have power over your mind - not outside events. Realize this, and you will find strength. - Marcus Aurelius -

You have power over your mind – not outside events. Realize this, and you will find strength.
- Marcus Aurelius -

Warm-up

Pick 1-2 pieces from the Mobility
Wod posters for Overhead Pressing
and spend 5 minutes on them.

then,
15 x PVC Over-the-back passes

then, two sets of
5 x BB Strict Pres
5 x BB Push Press
5 x BB Push Jerk
5 x BB Front Rack Split Squats
5 x Hanging Shoulder Shrugs
5 x Scapular prep
5 x Kipping Pull-Up
10 x RKBS (use wod weight)

Strength

2 x Push Press + 1 x Split Jerk
6 sets, build each set

The split jerk can be a push jerk. Be
specific on the difference b/n PP and PJ.

Compare to August 13, 2013

Conditioning

“Helen”

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Compare to April 9, 2013

 

 

Posted on March 30th, 2014 in WOD

Monday – 140331

We are what we repeatedly do. Excellence, then, is not an act, but a habit. Aristotle

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Aristotle

Warm-up

Two Sets of:
30-50 Double Unders
5 x Wall Facing Squats
10 x KB Goblet Squats
8 x Mountain Climbers, R/L=1
***pause for 2-count/rep

then, with babrell:
5 x Muscle Clean
3 x Front Squat
5 x Hang Power Clean
3 x Front Squat
5 x Hang Squat Clean

Strength

Squat Clean, Take 15 min. to build to a heavy single

Conditioning

3 Sets for max reps/cals
1 Minute of work at each station,
30 seconds rest b/n stations.

- Max calories on rower
- Max HR Pushups
- Max rep Wall Ball Shots (20/14)
- Max rep box jumps (24/20)

*** 1 minute of rest b/n sets

Add total reps each round. Record
total reps from all three rounds combined.

 

 

Posted on March 29th, 2014 in WOD

CrossFit Open 14.5

CrossFit Games Open 14.5

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

 

 

Posted on March 28th, 2014 in WOD

Friday – 140328

Out of the night that covers me, Black as the pit from pole to pole, I thank whatever gods may be, For my unconquerable soul. -Verse from the poem "Invictus" - by William Ernest Henley - This poem is significant to me because I recite it several times in my head when going through adverse times, such as the pic above taken during my Goruck Selection Class.

Out of the night that covers me, Black as the pit from pole to pole,
I thank whatever gods may be, For my unconquerable soul.
-Verse from the poem “Invictus” – by William Ernest Henley -
This poem is significant to me because I recite it several times in my head when going through adverse times, such as the pic above taken during my Goruck Selection Class.

Warm-up

Partner Medball Warm-Up
Led by the Class Instructor

Conditioning

Team Fractioned Deck of Cards:

Teams of TWO will alternate to
complete 3 sets where:

Hearts = Push Press (75/45)
Diamonds = Slam Ball (20/15)
Spades = Burpees
Clubs = TRX Supine Row
Joker #1 = 300m Shuttle Run
Joker #2 = 30/20 calorie airdyne

Rest 5 minutes b/n sets

Record total time minus 10 min.
* Only one partner may work at a time.
* Partners may only switch when the other
has completed all reps/run
* Partners can not flip the next card until both
have completed the previous task.

 

 

Posted on March 28th, 2014 in WOD

Saturday – 140329

 

Conditioning

In teams of two, complete as
many rounds and reps as possible
in 12 minutes of:

10 x Wall Ball Shots (20/14)
10 x Box Jump Overs (24/20)

Rest EXACTLY 4 minutes
before beginning wod #2

In teams of two, complete as
many rounds as possible in
12 minutes of:

5 x Pull-Ups
10 x Push-Ups

For both workouts team members will
cycle through full rounds one at a time,
with only one member working at any
one time.

 

 

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