CROSSFIT LAKELAND

Recently on CrossFit Lakeland

Posted on July 7th, 2014 in WOD

Tuesday – 140708

Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit. e. e. cummings

Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit.
e. e. cummings

Warm-Up

Two Sets of:
5 x Wall Facing Squats
10 x Squats
5 x KB Goblet Squats (53/35)
10 x Walking Lunges
3 x Wall Walks

* All exercises to be done slow

Strength

Back Squat, 4 x 7-9; rest 3 minutes b/n sets

* Build BS load for each set

Conditioning

3 Sets for time of:
400m Run
5 x DB Man Makers (35/20)
10 x Box Jump Overs (24/20)
Rest 3 minutes b/n sets

* Record total time minus 6 minutes
* Man Maker: Push-Up + L/R arm row +
Clean + Squat + Overhead Press = 1

 

 

Posted on July 6th, 2014 in WOD

Monday – 140707

"You just can't beat the person who never gives up." -Babe Ruth

“You just can’t beat the person who never gives up.”
-Babe Ruth

Warm-Up

3 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
Build load each set:
Males: 75,85,95
Females: 45,55,65

Strength

Power Clean, In 15 minutes build to a heavy single

Conditioning

Part I

In 12 minutes:
Complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of Today’s Heaviest Power Clean.

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.) – wod inspired by OPT and CF Invictus.

* Score total reps.

* Rest 6 minutes before
next wod.

Part II

Max Burpees in 3 Minutes

 

 

Posted on July 4th, 2014 in WOD

Saturday – 140705

 

Team Conditioning

In teams of two, partners alternate tasks to complete 5 rounds each of:

10 x Deadlift (225/155)
250m x Row
15 reps x Ring Dips

* Congo line style. P1 does DL, then moves onto the row while P2 starts DL, and so on until each partner rotates through 5 rounds each. P2 cannot move onto the next task until P1 completes it prior.

 

 

Posted on July 2nd, 2014 in WOD

Thursday – 140703

Congrats to our softball team who on Tuesday night became the Lakeland Co-Ed Summer Softball League Champions!

Congrats to our softball team who on Tuesday night became the Lakeland Co-Ed Summer Softball League Champions!

Warm-Up

Two Sets of:
5 x Wall Facing Squats
5 x KB Goblet Squats
5 x KB 1-arm Clean/side
10 x Switch Lunges/side
:30 x GHD Sorenson Hold

Strength

Front Squat, 5 x 3-5; Rest 2-3 minutes

Conditioning

50-40-30-20-10
Double Unders
Sit-Ups
*Chase each set with
5 x Power Cleans @ 65%

 

 

Posted on July 1st, 2014 in WOD

Wednesday – 140702

To accomplish great things, we must not only act, but also dream; not only plan, but also believe. Anatole France

To accomplish great things, we must not only act, but also dream; not only plan, but also believe.
Anatole France

***Scheduling Reminder***
We will be closed this Friday for the 4th of July.  Normal schedule resumes Saturday.

Warm-Up

Two Sets of:
500m Row, easy pace
10 x Push-Ups
10 x Arm Haulers
5 x KB FaceScapers (35/18)
2 x DB TGU/side (20/10)
4 x Scapular Prep
3 x Strict Pull-Up (partner assist
if needed)

Conditioning

As Many Rounds As Possible
in 20 Minutes of:

5 x Pull-Ups
10 x Burpees
15 x KBS (53/35)

 

 

Posted on June 30th, 2014 in WOD

Tuesday – 140701

It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things. Theodore Roosevelt

It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things.
Theodore Roosevelt

Warm-Up

Two Sets of:
10 x PVC Over-the-back pass
3 x Wall Walks
8 x KB Goblet Squats (35/18)
8-10 x DB Push Press (25/15)
10 x Walking Lunges

Strength

A1. Shoulder Press, 5-4-3-3; rest 90 seconds
A2. RFE Split Squat @ 3010; 3 x 8/leg;
No Load, Bwt only; rest 90 seconds

* Build to a heavy 3 rep Shoulder Press

Conditioning

“Sevens”
7 Sets for time of:
7 x Shoulder to Overhead (95/65)
7 x Slam Ball (30/20)
7 x SD Box Jumps (24/20)

Rx+ = 115/75 STO and 30/24″ BJ

 

 

Posted on June 29th, 2014 in WOD

Monday – 140630

What you get by achieving your goals is not as important as what you become by achieving your goals. Henry David Thoreau

What you get by achieving your goals is not as important as what you become by achieving your goals.
Henry David Thoreau

Warm-Up

Two Sets of:
20 x Miniband Sidesteps/side
10 x Banded Good Mornings
10 x HR Push-Ups, practice good
form and technique.
10 x Russian KBS, light

Strength

A1. Deadlift, 5-6 x 3 reps; rest 3 minutes b/n sets
A2. Dips, 4 x 10-12

Recommended Deadlift loading pattern
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Conditioning

For time:
1000m Row
Followed by Three Sets of:
10 x Toes to Bar
20 x Wall Ball Shots (20/14)

 

 

Posted on June 27th, 2014 in WOD

Saturday – 140628

 

Team Conditioning

In teams of two, with only one person working at a time, complete:

100 Box Jump (24/20)
800 Meter Run
100 Goblet Squats (53/35)
800 Meter Run
100 Burpees
800 Meter Run

Reps and runs are shared.
Divide reps/runs b/n partners equally,
but you can partition them up however
you wish

 

 

Posted on June 26th, 2014 in WOD

Friday – 140627

Warm-Up

500m Row, then

10 x Plank Lunge
10 x 1-leg supine hip press/leg
1 minute Squat Hold
10 x Plank Lunge + Open Chest
5 x Hanging Shoulder shrugs
5 x Scapular Prep, SLOW
6 x Plank Lunge + Perfect Squat
5 x Iron Cross/side

Conditioning

“Angie”

For Time:
100 pullups
100 pushups
100 situps
100 air squats

To scale you may partition the reps
as you see fit.

 

 

Posted on June 25th, 2014 in WOD

Thursday – 140626

It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment. Marcus Tullius Cicero

It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment.
Marcus Tullius Cicero

Warm-Up

Two Sets of:
5 x Wall Facing Squats
5 x PVC Wide Grip OHS
5 x PVC Close Grip OHS
3 x Wall Walks

Strength

A. Overhead Squat, Build to a heavy triple

B1. Barbell Bent Over Row, 3 x 8-10; @ 20X1; rest 30 seconds
B2. Ring FLR, 3 x 60 seconds

Conditioning

For time:
100 x Slam Balls (30/20)
EMOM Push-Ups x 10/5

 

 

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