CROSSFIT LAKELAND

Recently on CrossFit Lakeland

Posted on September 2nd, 2014 in WOD

Wednesday – 140903

Main – CrossFit

(No Measure)

5-10 minutes x Mobility
A. Banded Super Front Rack
B. Banded Overhead Distraction

Three Sets of the following
DB Complex: Rest 2 min. b/n sets

5 x DB DL
5 x DB Upright Row
5 x DB Hang Power Clean
5 x DB Front Squat
5 x DB Push Press

Males: Use 20-30# DB’s
Females: Use 15-20# DB’s

Shoulder Press + Push Press + Push Jerk (Build to a heavy single using the complex)

* Begin with ~60% of your SP 1RM
and build from there.

Metcon (Time)

For Time:
1000m Row
75 x Wall Ball Shots
50 x Toes-to-Bar
25 x Power Clean (135/95)

 

 

Posted on September 1st, 2014 in WOD

Tuesday – 140902

Main – CrossFit

Back Squat (4 minutes of 1 x every 30 seconds x 3)

Set #1: 65-70% 1RM
Set #2: 70-75% 1RM
Set #3: 75-80% 1RM

A2. Strict Pull-Ups, 3 x 1-5 pyramid
* sub with 30A1, 1-3 pyramid

* Advance athletes may do 1-6 SPU
pyramid.

Metcon (Time)

4 Sets for time of:
15 x KBS (53/35)
15 x Push-Ups
30 x Double Unders

 

 

Posted on August 29th, 2014 in WOD

Saturday – 140830

Main – CrossFit

Metcon (Time)

Teams of Two will alternate to
complete FIVE sets each of:
5 x DB Front Squats (65/45)
60m Farmer Carry
Rest 10 Minutes, then
complete next wod.

Metcon (Distance)

Teams of Two will rotate tasks
to complete FIVE sets each for
max meters:

1 minute Row
1 minute FLR or Wall Sit

 

 

Posted on August 28th, 2014 in WOD

Friday – 140829

Main – CrossFit

(No Measure)

2 Minutes x Row

then, 6-Way Barbell Complex
6 x Deadlift
6 x Bent-Over Row
6 x Hang Power Clean
6 x Front Squat
6 x Push Press
6 x Back Squat

x 3 Sets

Males: 75/85/95 #’s
Females: 45/55/65 #’s

Clean and Jerk (1 x Every 30 sec. for 10 Minutes)

* Use 65% of your C&J 1RM
* Record load used

Power Snatch (1 x Every 15 sec. for 5 Minutes)

* Use ~55-60% of your PS 1RM
* Record load used

Metcon (AMRAP – Reps)

6 Minute AMRAP of:

1 x Curtis P (95/65)
3 x Bar Facing NPU OTB Burpee
2 x Curtis P
5 x NPU OTB Burpee
3 x Curtis P
7 x NPU OTB Burpee
and so on…adding 1 Curtis P and
2 NPU OTB Burpees.
* NPU Burpees must be
bar facing.

 

 

Posted on August 27th, 2014 in WOD

Thursday – 140828

Main – CrossFit

(No Measure)

5 Minutes Airdyne @ 55-65 RPM

then, TWO Sets of:

5 x Wall Facing Squats, slow
7 x Banded Front Squats
10 x GHD Extensions @20X2
6-8 x DB Plank Row/arm (25/15)
12 x Slam Ball (30/20)

Metcon (Weight)

EMOM x 12 Minutes

Even: Front Squat x 3
Odd: Strict Ring Dips x 5-7
Rx+ do 2-3 x Muscle-Ups

Rest 6 Minutes before next EMOM
* Begin FS load at ~60% and build
each set.
* Record final FS load.

Metcon (Weight)

EMOM x 12 Minutes

Even: Russian KBS x 12-15
Odd: Feet Elevated FLR x 40 sec.
Rx+ do 3-5 Strict HSPU
* Record KB weight
* Use a bench for FEFLR

 

 

Posted on August 26th, 2014 in WOD

Wednesday – 140827

Main – CrossFit

(No Measure)

2-3 minutes x Jump Rope

then,

10 x Plank Lunge + Squat
* hold squat x 2 count
10 x Kossack lunge
* hold each lunge x 2 count
8 x 1-leg toe touch/side, SLOW
5 x Hanging Shoulder Shrug
5 x Scapular Prep
10 x Wall Ball Shots

Metcon (5 Rounds for time)

5 Sets of:

400m Run
15 x WBS (20/14)
10 x Toes-To-Bar
15 x Burpees
50 x Double Unders

Rest 5 minutes b/n sets
* Score time for EACH round
* Goal is to pace each set so
your times are consistent.

 

 

Posted on August 25th, 2014 in WOD

Tuesday – 140826

Main – CrossFit

(No Measure)

Two Sets of:
250m Row
50ft Bear Crawl
50ft Broad Jump
50ft Walking Lunge

then, Two Sets of:
10 x PVC OTB Passes
10 x KB SDHP
10 x DB Strict OHP
(20-25#/10-15#)

Push Press (5,3,1,1,1 – Build to 1RM)

Work on hip mobility b/n
PP sets.

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
* Compare to December 20, 2013
* Box Jumps a 20″ for both males
and females
* Scale DL using 50-60% DL 1RM

 

 

Posted on August 24th, 2014 in WOD

Monday – 140825

Main – CrossFit

(No Measure)

Two Sets of:
30-50 x Double Unders
1 Minute Squat Hold
10 x Walking Lunges, slow
8 x Plank-to-Planks
5 x Scapular Prep

then, Two sets of:
3 x KB TGU/side
8 x Russian KBS

CFLBM (AMRAP – Rounds and Reps)

Five sets of:
Against a 3 minute running clock,
complete as many rounds and reps
as possible of:

20 x Pull-Ups
30 x Push-Ups
40 x Sit-Ups
50 x Squats

* Rest 3 Minutes b/n sets
* Pick up the next set where
you left off.

 

 

Posted on August 22nd, 2014 in WOD

Saturday – 140823 – 31 Heroes

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“Greater Love hath no man than to lay down his life for his Brothers.” We will never forget the men who gave their lives during Operation Extortion 17 on August 6, 2011. Today we honor them!

Warm-Up

Two Sets of:
30-50 x Double Unders
8 x PVC Over-the-back passes
5 x Wall Facing Squats
10 x Squats
5 x KB Goblet Squats
10 x Walking Lunges
5 x Strict Pull-ups or Scap Prep

then, with a Barbell

5 x Front Squat
5 x Strict Press
5 x Thrusters
Repeat with 50% of Wod load.

Team Conditioning

“31 Heroes”

AMRAP x 31 minutes

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/30). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

 

 

Posted on August 21st, 2014 in WOD

Friday – 140822

IMG_2237

Everything is theoretically impossible, until it is done.
Robert A. Heinlein

Warm-Up

500m Row
20 x Miniband sidestep/side
20 x Plank Lunges
20 x Supine Hip Press
10 x Fire hydrants/side
10 x Bird Dogs/side
10 x Hip Circles/side
10 x Plank Lunge + Open Chest
10 x 1-leg Supine Hip Press/side

then, with barbell:
6 x Hang Power Clean
6 x Front Squat
6 x Strict Press

then, with loaded barbell:
6 x Power Clean
6 x Front Squat
6 x Push Press
Males 75-85#
Females 45-55#

then, practice PC with Wod load.

Conditioning Test

15-12-9
Power Clean (115/80)
Burpees

Rest 12 Minutes, then repeat.

* Scale using 50-55% of your
PC 1RM.
* Do not exceed the Rx weight.

 

 

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