CROSSFIT LAKELAND

Recently on CrossFit Lakeland

Posted on January 13th, 2015 in WOD

Wednesday – 150114

Namaste!

Namaste!

Warm-Up

1 minute/leg on the blue pro stretch
then:
Two Sets of:

:30 sec. Squat hold
10 x In-Place Lunges
:30 sec. FLR
10 x Ring Rows
:30 sec. Pigeon stretch/side

Strength

A1. DB 1-arm bent over row; 3 x 10-15/arm; rest 1 minute
A2. Kneeling Paloff Press; 3 x 8/side; rest 2-3 minutes

* record DB row load/set
* build DB load/set

Conditioning

50-40-30-20-10
Wall Ball Shots (20/14)
Double Unders
Sit-Ups

* Sit-Ups are with feet anchored
and hands on temples.

 

 

Posted on January 12th, 2015 in WOD

Tuesday – 150113

 

Warm-Up

Row x 2 minutes, easy
then, Three Sets of:

10 x RKBS
10 x Mountain Climbers, R/L = 1
5 x KB 1-leg/1-arm DL/side
15 x DB Push Press (20-25/10-15)

* Build to your 70% DL in 3-4 sets,
doing 3-5 reps of each

Conditioning

E2MOM x 5

5 x TnG Deadlift @ 70%
Max rep Ring Dips

* Score total RD reps with all 5 sets
added together
* Record DL load in comments
* RD’s are unbroken, sub w/ parallettes

Rest 5 Minutes, then:

E3MOM x 5

Row 250m
Max rep Push-Ups

* Score total Push-Ups with all 5 sets added together
* Push-Ups are unbroken

 

 

Posted on January 11th, 2015 in WOD

Monday – 150112

Congrats to some of our CFL Endurance Athletes.  Jason Bergwall, Bill Bracken, Gary Dowd, and Steven Young completed the Frogman Swim held in Tampa Bay, a 5k Open water swim that raises funds for the Navy SEAL Foundation.  Beth Williams, Coach Damaris Flores, and CFL Owner Mike Knaisch completed the Walt Disney Marathon.

Congrats to some of our CFL Endurance Athletes. Jason Bergwall, Bill Bracken, Gary Dowd, and Steven Young completed the Frogman Swim held in Tampa Bay, a 5k Open water swim that raises funds for the Navy SEAL Foundation. Beth Williams, Coach Damaris Flores, and CFL Owner Mike Knaisch completed the Walt Disney Marathon.

frogman swim

Warm-Up

Two Sets of:
40-50 Double Unders
– or practice x 1-2 min
5 x Wall Facing Squats
10 x Squats
5 x Goblet Squats
10 x Push-Ups
5 x Strict Pull-Ups (assist if needed)
10 x Walking Lunges

Strength

Back Squat, 4 x 6-8 @ 31X2; rest 1-2 minute

Conditioning

5 Sets of:
3 x Curtis P’s (95/65)
5 x Burpee Pull-Ups
100m Sprint
Rest 3 Minutes

* Score time minus 12 minutes

 

 

Posted on January 9th, 2015 in WOD

Saturday – 150110

Team Conditioning

Teams of Two will Alternate Whole rounds to complete:

20 Minute Amrap of:

15 x Wall Ball Shots (20/14)
12 x Box Jumps (24/20)
9 x Pull-Ups

* Rx+ = CTB Pull-Ups

 

 

Posted on January 8th, 2015 in WOD

Friday – 150109

Main – CrossFit

Mobility

Recommended Mob Work:

Banded Super Front Rack x 1 min/side

Band Assisted Squat hold x 1 min

(No Measure)

2 minutes easy of your choice:

Row, Run, Rope

then, Two Sets of:

10 x RKBS

5 x Wall Facing Squat

10 x PVC OTB Passes

5 x Barbell Strict Press

10 x Switch Lunges, 5/leg

5 x Barbell Front Squat

Metcon (Time)

For Time:

30 x Front Squats (135/95)

600m Run

40 x Burpee Over the Bar

800m Row

50 x Shoulder-to-Overhead (75/45)

100 x Double Unders
* Rx+ = sub FS with Overhead Squats

* One bar/athlete. You are responsible

for switching out load for FS and STO.

 

 

Posted on January 7th, 2015 in WOD

Thursday – 150108

Main – CrossFit

(No Measure)

2-3 minutes x Jump Rope

then,

Two Sets of:

5 x Plank Lunge + 2-count squat hold

5 x Scapular Prep

5 x KB Face Scrapers

then, with PVC using snatch grip:

5 x Hang Pull

5 x Hang High Pull

5 x Muscle Snatch

5 x Hang Power Snatch

then, with barbell using snatch grip:

3 x Hang Pull

3 x Hang High Pull

3 x Muscle Snatch

3 x Hang Power Snatch

Segmented Snatch Deadlift (5 x 3-4; rest 2 minutes)

Metcon (Weight)

EMOM for 24 Minutes

Minute 1: 1.1.1 x Power Snatch

Minute 2: 7-9 Ring Dips

Minute 3: Airdyne x 15/10 Calories

Minute 4: 6-7 x Toes-To Bar
* Set PS load at 70% 1RM

– rest 5-7 sec. b/n PS Clusters

* Record PS Load

* Rx implies you performed all elements

as written.

* Beginners may scale the PS with

5 x Deadlift. (choose or build to a

load that allows for 5 tough TnG.)

– You may use snatch or clean grip.

 

 

Posted on January 6th, 2015 in WOD

Wednesday – 150107

Main – CrossFit

(No Measure)

2 minutes or Row, AD, Run, or Rope

then, Two sets of:

20 x Miniband Sidestep/side

10 x Push-Ups, @ 10X3

6 x Walking Lunge + Spidy Twist

10 x Supine Bar Row

5 x Broad Jump, each for max distance

Metcon (3 Rounds for time)

3 Sets, EACH for time:

30 x Row (Cals)

10 x 1-Arm DB Push Press (55/35)

20 x SD Box Jumps (24/20)

10 x 1-Arm DB Push Press (55/35)

20 x SDB Walking Lunges (40/20)

Rest 5 Minutes
* SDB Lunges are 10/side

* Record time for each set

* Goal to Maintain or decrease time/set

– Example: 85% effort; 90%/95%

 

 

Posted on January 5th, 2015 in WOD

Tuesday – 150106

Main – CrossFit

WUP: (No Measure)

Optional, 500m Row, then

Three Sets of the following

Barbell Complex:

6 x Deadlift

6 x Bent Over Row

6 x Hang Power Clean

6 x Front Squat

6 x Push Press

Rest 2 minutes b/n sets

Men: 65,75,85#’s

Women: 45,55,65#’s

Squat Clean (Take 20 minutes to build to a heavy single)

Metcon (Time)

15-12-9

Hang Power Clean (135/95)

Burpees

* Chase each set w/ 400m Run
* Scale HPC using ~60% of your

PC 1RM

 

 

Posted on January 4th, 2015 in WOD

Monday – 150105

Main – CrossFit

(No Measure)

Two Minutes of Row,AD,or Rope

then Two sets of:

5 x Wall Facing Squats

10 x Squats

5 x Goblet Squats

10 x Walking Lunges

5 x Inchworm w/ push-ups

1 1/4 Back Squat (4 x 3-5; rest 1 minute)

Metcon (Time)

For time:

80 x Wall Ball Shots

EMOM 20 x Double Unders

Rest 5 Minutes

80 x KBS (53/35)

EMOM 20 x Double Unders
* Score total time minus 5 minutes

of rest.

* There is an 8-minute TIME CAP

for each part. If you should reach

the time cap, additional reps of WBS

and KBS are scored as seconds.

 

 

Posted on January 2nd, 2015 in WOD

Saturday – 150103

Team Conditioning

Teams of Two will alternate tasks
to complete 5 sets each of:

100m FC (2p/1.5p)
150m Sprint
5 x Burpee Pull-Ups
40 x Double Unders

 

 

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