CROSSFIT LAKELAND

Recently on CrossFit Lakeland

Posted on July 16th, 2014 in WOD

Thursday – 140717

Warm-Up

8 x Plank Lunge+Squat
15 x Supine Hip Press
8 x Plank Lunge+Open Chest
8 x 1-leg supine hip press/side
8 x Cossack Lunge
then, 1-2 sets BS Warm-Up

Conditioning

5 Sets of:
5 x Back Squats @ 65-70%
4 x Wall Walks
3 x Sandbag TGU/side, heavy
2 x Rope Climbs
100m x Farmer Carry, L/R

* In comments record:
- BS load
- Sandbag load
- FC load
* For FC, 50m L-arm/50m R-arm
* Rest 45 seconds b/n elements and
2-minutes b/n sets

 

 

Posted on July 15th, 2014 in WOD

Wednesday – 140716

Warm-Up

Two Sets of:
15 x Miniband lateral steps/side
10 x Banded good mornings
8 x Banded 1-arm OHP/arm
1 minute x Banded assist squat

Strength

A1. DB Seated Overhead Press, 3 x 8; @ 30X1; rest 60 seconds
A2. Supine Ring Row, 3 x 8-10; @ 21X1; rest 2 min

* Do 1-2 warm up sets of the DB OHP.
* Build weight each set for OHP
* Go feet elevated for the Ring Row
if you can.

Conditioning

Complete FIVE sets of the following,
each set against a 4 minute running
clock:

6 x Deadlift (185/115)
9 x SD Box Jump (24/20)
15 x Wall Ball (20/14)
* Record times for each set.
* Rx+ = DL @225/145; BJ @ 30/24″

 

 

Posted on July 14th, 2014 in WOD

Tuesday – 140715

Warm-Up

3 Sets of:
50ft Walking Lunge
Pull-Up pyramid x 1-4
50ft Broad Jump
Push-Up pyramid x 1-6

* scale pull-ups with partner
assisted pull-ups.

Conditioning

4 Rounds
5 minutes each round:
Row 500m
Run 400m
DU AMRAP with time remaining

Rest 5 minutes b/n each round
Score total number of DU

 

 

Posted on July 13th, 2014 in WOD

Monday – 140714

Warm-Up

Two Sets of:
5 x Wall Facing Squats
10 x Squats
5 x KB Goblet Squats
Do above movements SLOW
10 x RKBS

Strength

Paused Front Squat, 4 x 3-5; @13X2; rest 2-3 minutes

* Do 1-2 warm-up sets.
* Build load each set.

Conditioning

5 Sets for time of:
6 x Power Clean
6 x Burpees
6 x Front Squats
6 x KBS (53/35)
6 x Hang Power Snatch

Rest 90 seconds b/n sets

* Record time minus 6 minutes
* Rx for all Barbell Elements is 95/65

 

 

Posted on July 11th, 2014 in WOD

Saturday – 140712

 

Team Conditioning

Teams of Two, with only one partner working at a time,
will alternate each element, completing 5 Sets Each of:

200m Partner MB Relay Run
15 x Wall Ball Shots (20/14)
10 x Pull-Ups

P1 runs with MB, then P2 goes, P1
then does WBS when P2 returns from
run. P2 does WBS after P1, then P1
does pull-ups, then P2 goes to
complete 1 set each. Continue until
both partners have completed 5 sets
each.

 

 

Posted on July 10th, 2014 in WOD

Friday – 140711

"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible."  -T. E. Lawrence

“All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.”
-T. E. Lawrence

Warm-Up

2 minutes of Jump Rope
then,
Partner MB Warm-Up led by
Coach

Conditioning

1-5 Ladders for time of:
Burpees
Toes-to-Bar
x 3

Rest 5 minutes, then

4 Sets for Time of:
60 x Double Unders
20 x DB Goblet Walking Lunges
(45/30)

 

 

Posted on July 9th, 2014 in WOD

Thursday – 140710

 

Warm-Up

10 x Fwd lunge, elbow-to-instep
8 x PVC 1-leg DL
10 x Arm Haulers
12 x Supine 90/90 side-to-sides
6/side
12 x TRX Row

Strength

A1. Close Grip Bench Press, 4 x 8-10, @2011
A2. GHD Extensions, 4 x 12-15; @ 20X2
A3. DB Bent-over 1-arm Row, 4 x 8-10;@ 2111

* Adhere to tempos for all three elements
* Record loads used for CGBP and
DB Row.

Core Conditioning

FLR in rings – accumulate 4 minutes
* Record total time it took you to
accumulate 4 minutes in the FLR.

Cool Down

Airdyne x 10 minutes at easy to
moderate pace.

 

 

Posted on July 8th, 2014 in WOD

Wednesday – 140709

 "I never saw a wild thing sorry for itself. A bird will fall frozen dead from a bough without ever having felt sorry for itself." - D.H. Lawrence

“I never saw a wild thing sorry for itself. A bird will fall frozen dead from a bough without ever having felt sorry for itself.” – D.H. Lawrence

Warm-Up

2 minutes Airdyne

then Two Sets of:
10 x PVC Over-the-Backs
1 minute Squat Hold
10 x Alt. In-Place lunges

then Two Sets of:
10 x WBS
10 x Russian KBS
5 x Scapular Prep
5 x Plank-to-Plank + Push-Up

Conditioning

For time:
15-12-9-6-3
Thruster (95/65)
Pull-Up

* Rx+ = CTB Pull-Ups
* 12-minute Time Cap

Rest 10 Minutes, then

For time:
30-20-10
Calorie Row
KBS (53/35)
HR-Push-Ups

* Rx+ = KB @ 2p/1.5
* 12-minute Time Cap

 

 

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

 

 

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