CROSSFIT LAKELAND

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Posted on November 25th, 2014 in WOD

Wednesday – 141126

We are what we believe we are. C. S. Lewis

We are what we believe we are.
C. S. Lewis

Warm-Up

Mobility
Banded Squat Assist x 1-2 minutes

then,

Two Sets of:
5 x Squats @ 32X1
5 x KB Goblet Squat @ 32X1
5 x Plank-to-Planks + Push-Up
5 x Spidy Twists/side

Strength

Halting Front Squat, 4 x 6-8 reps @ 32X1 Rest 2-3 minutes

Conditioning

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

50ft Overhead Walking Lunge (45/25)
50ft KB Bear Crawl (53/35)
20/15 Calorie AD

* P1 lunges, then P2 lunges, P1 does BC, then P2 BC, P1 AD’s , then P2
AD’s and so on until 5 sets are completed. Partners must tag each
other’s hands when switching.

* For the KB BC, you will alternate arms and drag/pull the KB along with
you. Throwing of any kind is not allowed.

 

 

Posted on November 24th, 2014 in WOD

Tuesday – 141125

The most important thing is to try and inspire people so that they can be great in whatever they want to do. Kobe Bryant

The most important thing is to try and inspire people so that they can be great in whatever they want to do.
Kobe Bryant

Warm-Up

With DB’s do TWO sets of:
10 x Front Raise
Rest 1 Minute
10 x Lateral Raise
Rest 1 Minute
10 x Bent-Over Posterior Fly’s
Rest 2 Minutes (Do 20 x Miniband Sidesteps/side during this time)

then, with DB’s do TWO sets of:
15 x DB Shoulder or Push Press
Rest 2 Minutes

Men use 15-20# DB’s
Women use 5-15#’s

Strength

Standing Barbell Shoulder Press

EMOM perform 1 rep, Add 5 pounds every minute,
continue, until you fail.

* Start with ~45% of your SP 1RM
* Have an idea of how far up the EMOM ladder you think you can
make it, and have all potential loads ready and available for you to
change every minute.
* Score heaviest successful lift.

Conditioning

For time:

Seven Sets of:
7 x Pull-Ups
7 x Burpee Box Jump Overs (24/20)
7 x KBS (53/35)

Rx+ = CTB Pull-Ups; 70/53# KB

 

 

Posted on November 23rd, 2014 in WOD

Monday – 141124

The measure of who we are is what we do with what we have. Vince Lombardi

The measure of who we are is what we do with what we have.
Vince Lombardi

Warm-Up

2 minutes Row, easy

then,

Two Sets of:
8 x PVC OTB Passes
5 x Wall Facing Squats
10 x Squats
5 x KB Face Scrapers
10 x Walking Lunges

then, with barbell do:
5 x Hang Power Clean
5 x Front Squat
5 x Push Press
add 15-30 pounds and repeat doing 3-reps of each.

Strength

Barbell Complex, Build to a heavy single

4 x Deadlift
3 x Hang Power Clean
2 x Front Squat
1 x Shoulder-to-Overhead

Conditioning

In 10 Minutes Complete the following:
1000m Row,
In time remaining complete Amrap of:
40 x Wall Ball Shots (20/14)
30 x Double Unders
20 x Ring Dips

* Score total reps of the 40,30,20 combo.
* Sub Ring Dips with Push-Ups

 

 

Posted on November 21st, 2014 in WOD

Saturday – 141122

“Mediocrity will never do. You are capable of something better.”  -Gordon B. Hinckley

“Mediocrity will never do. You are capable of something better.”
-Gordon B. Hinckley

Warm-Up

Dynamic Warm-Up
* Coach’s Choice

Team Conditioning

Teams of Two will alternate to complete Three Sets of Each of:
Against a 3-Minute Running Clock do:

500m Row
max rep Burpee over-the-rower

* Score total BOTR reps as a team 

then,

Teams of Two will alternate to complete Three Sets of Each of:
Against a 3-Minute Running Clock do:

400m Run
max rep Wall Ball Shots (20/14)

* Score total WBS reps as a team
* No extra rest before wod#2, P1 goes right into the run in wod#2 after P2′s
   3 minutes are up from wod#1

 

 

 

Posted on November 20th, 2014 in WOD

Friday – 141121

 

Warm-Up

2 Minutes of Your Choice: Row, AD, Jump Rope, Run

Two Sets with PVC:
8 x OTB Passes
8 x Overhead Squat
5 x BTB In-line lunge/side
5 x Front Squat
+
20 x Miniband sidesteps/side
:30 second side plank/side
5 x Scapular Prep

then w/ barbell:
5 x Hang Power Clean
5 x Strict Press
5 x Front Squat
5 x Push Press

Conditioning

5 Sets For Time:
3 x GTO (135/95)
6 x Toes-to-Bar
9 x Box Jumps (24/20)

10 minute Time Cap
* Rx+ = 155/105; 30/24″ BJ’s

Rest 8 Minutes, then:

5 Sets For Time:
6 x Pull-Ups
9 x Goblet Squats (53/35)
20 x Double Unders

* Rx+ = 70/53 #KB; CTB Pull-Ups

10 minute Time Cap

 

 

Posted on November 19th, 2014 in WOD

Thursday – 141120

 

Warm-Up

2 Minutes x Row, easy pace, then

3 Sets of the following DB Warm-Up:
6 x DL
6 x Bent-Over Row
6 x Hang Power Clean
6 x Front Squat6
6 x Push-up + 1-arm Row R/L
Ladies: 15#
Men: 25#

Strength

A. Deadlift, 5 x 2-3; rest 3 minutes

B1. Supine Scapular Row + Supine Bar Row, 4 x 8-12; rest 1 min
B2. Sorenson Hold, 4 x :30-:45 sec.; rest 1 minute.

* For B1 – pull scaps together and hold, then finish row by bringing chest to Bar

Conditioning

3 Sets of:

20/15 Cal AD
15 x Slam Ball (30/20)
10 x DB Plank Burpee (35/20)
Rest 3 Minutes

DB PB = Holding a pair of DB’s at your sides, go down into the plank position,
then kick feet back in and return to standing position with the DB’s.

* Record time minus 6 minutes

 

 

Posted on November 18th, 2014 in WOD

Wednesday – 141119

Our good buddy, Cadre Dan, was recently deployed again to the sandbox across the pond taking the fight to all those that mean us harm.  Stay safe brother, we'll be waiting for your next visit to the Tampa/Lakeland area.

Our good buddy, Cadre Dan, was recently deployed again to the sandbox across the pond taking the fight to all those that mean us harm. Stay safe brother, we’ll be waiting for your next visit to the Tampa/Lakeland area.

Warm-Up

:30 second AD
50ft Bear Crawl
:30 second AD
50ft Walking Lunge
:30 second AD
50ft Plank Burpee + Broad Jump
:30 second AD
50ft Bwd Walking Lunge

then, with barbell:
5 x Hang Power Clean
5 x Strict Press
3 x Hang Power Clean
3 x Alternating Front Rack Lunges
3 x Push Press

Conditioning

Teams of Three, with only ONE teammate at each station,
will complete as many rounds as possible in 30 Minutes of:

Station #1
10 x Box Jumps (24/20)
5 x Pull-Ups

Staton #2
10 x Burpees
3 x Curtis P (95/65)

Station #3
300m Med Ball Shuttle Run (20/14)

* Teammates can only rotate after the running partner returns.
* Record total rounds and any additional reps per station. (The
run does not count as a rep, rather it’s simply a buy-in to move on
to the other stations)

 

 

Posted on November 17th, 2014 in WOD

Tuesday – 141118

 

Warm-Up

2-3 minutes of Jump Rope
Two Sets of:
10 x PVC OTB passes
8 x Paloff Press
10 x Deadbugs
8 x Birddogs/side
8 x Fire Hydrants/side

Strength

Push Press, 4 x 3-5; rest 2-3 minutes

Conditioning

15 Minute EMOM

Minute 1: 150m Row
Minute 2: 12-15 x Ring Push Ups
Minute 3: 30 x Double Unders

* Rx implies that you were able to complete all tasks as listed
* Sub ring push-ups with 10 x HSPU for Rx+.

 

 

Posted on November 16th, 2014 in WOD

Monday – 141117

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." -Wayne Dyer

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
-Wayne Dyer

Warm-Up

2-3 Minutes by Row or AD
then,
TWO Sets of:
5 x Wall Facing Squats
10 x Squats
5 x Goblet Squats
10 x Walking Lunges
:30 seconds Hollow Rocks
10 x Arm Haulers
ALL DONE SLOW!

Strength

Halting Front Squat, 4 x 6-8; @ 31X1; rest 3 minutes

Conditioning

5 Sets of:
15 x Wall Ball Shots (20/14)
15 x KBS (53/35)

10 Minute TIME CAP

If time expires before you finish
5 Sets, score each remaining rep
as a second.

 

 

Posted on November 13th, 2014 in WOD

Friday – 141114

Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A 'you can do it' when things are tough. Richard M. DeVos

Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough.
Richard M. DeVos

Warm-Up

Dynamic Warm-Up
* Coach’s choice

Conditioning

“Fractioned Deck of Cards”

2 sets:
Hearts = Squats
Spades = Pull-Ups
Diamonds = Push-Ups
Clubs = Sit-Ups
2 Jokers = Row or Run 600m
Rest 10 minutes b/n sets

* Each individual will have their own abbreviated deck of cards.
You will go through your deck doing the above exercises.

* For your second set, you will switch decks with the person next to you.

* For the jokers, you will run or row the first set, and on the 2nd set do
whichever you did not do on the 1st.

* Score time minus 10 minutes

 

 

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