Fitness Program

WODs for Beginners to Intermediates

Tuesday – 171212

AnnouncementsNavy SEAL Foundation Fundraiser this Saturday @ 9am! CrossFit Lakeland - Fitness GroupMobilityT-Spine Smash Banded OH DistractionWarm-up (No Measure)XOS - Activate Series then, 10 x Fwd Walking Lunge, Elbow-to- Instep + Spidy TwistA1: Shoulder Press (4 x...

Tuesday – 171212

AnnouncementsNavy SEAL Foundation Fundraiser this Saturday @ 9am! CrossFit Lakeland - Performance GroupMobilityT-Spine Smash Banded OH DistractionWarm-up (No Measure)XOS - Activate Series then, 10 x Fwd Walking Lunge + Elbow-to- Instep + Spidy TwistA1: Shoulder Press...

Monday – 171211

AnnouncementsNavy SEAL Foundation Fundraiser this Saturday @ 9am! CrossFit Lakeland - Fitness GroupWarm-up (No Measure)Two Sets of: 40-50 Speed Steps 12 Russian KBS 9 KB Goblet Squats 6 Plank Lunges, R/L=1A1: DB Rear Foot Elevated Split Squat (4 x 6-8 reps each leg @...

Monday – 171211

AnnouncementsNavy SEAL Foundation Fundraiser this Saturday @ 9am! CrossFit Lakeland - Performance GroupWarm-up (No Measure)5 Minute Assault Bike then, Two Sets of: 5 Wall Facing Squats @ todays tempo 10 Walking Lunges 10 Russian KBS 5 KB Goblet Squat @ todays tempo 8...

Friday – 171208

CrossFit Lakeland - Fitness GroupCFL's Annual Christmas Party is today @ 8pm!!!Warm-up (No Measure)Assault Bike x 3-5 Minutes then, 10 PVC OTB Passes 10 Fwd Walking Lunge Elbow-to-Instep + Spidy Twist then, Partner MB Warm-Up * Led by coachMetcon (AMRAP - Rounds and...

Friday – 171208

CrossFit Lakeland - Performance GroupCFL's Annual Christmas Party is today @ 8pm!!!Warm-up (No Measure)Assault Bike x 3-5 Minutes then, 10 PVC OTB Passes 10 Fwd Walking Lunge Elbow-to-Instep + Spidy Twist then, Partner MB Warm-Up * Led by coachMetcon (AMRAP - Rounds...

Thursday – 171207

CrossFit Lakeland - Performance GroupWarm-up (No Measure)Two Sets of: 1min Row @ 23-24 S/M Rest 30sec 1min Row @26-27 then, Two Sets of: 20 SlingShot SideSteps/side 50ft Bear Crawl then Two Sets of: 8 - 2kb Clean 8 - 2kb Front Rack Squats 4 Strict Pull-Ups then, with...

Thursday – 171207

CrossFit Lakeland - Fitness GroupWarm-up (No Measure)1 min Assault Bike, legs only 1 min Assault Bike, Standing arms only x 3 Sets then, Two Sets of: 10 Band Pull Aparts 20 SlingShot Sidesteps/side 10 Banded Paloff Press/side 20 Walking Lunge StepsA1: Barbell Step-Up...

Wednesday – 171206

AnnouncementsCFL's Annual Holiday Party is this Friday @ 8pm!!!CrossFit Lakeland - Fitness GroupWarm-up (No Measure)XOS - Activate Series then, Row x 500m then, Two Sets of: 10 Kettlebell SDHP :30sec FLR 10 Switch Lunges, R/L=1A1: Close Grip Bench Press (4 x 6-8 reps...

Wednesday – 171206

AnnouncementsCFL's Annual Holiday Party is this Friday @ 8pm!!!CrossFit Lakeland - Performance GroupWarm-up (No Measure)XOS - Activate Series then, Row x 500m then, Two Sets of: 10 Kettlebell Swings 10 Push-Ups 5 1-arm KB Snatches 5 Strict Ring Dips 8 PVC OH Squats...

Tuesday – 171205

AnnouncementsCFL's Annual Holiday Party is this Friday @ 8pm!!!CrossFit Lakeland - Performance GroupWarm-up (No Measure)Two Sets of: 40-50 Speed Steps or DU Practice 5 DB Curtis "P" (Hang PC + R/L Lunge + Push Press) 10 Mountain Climbers, R/L=1 8 Alt. Step-Ups 5...

Tuesday – 171205

AnnouncementsCFL's Annual Holiday Party is this Friday @ 8pm!!!CrossFit Lakeland - Fitness GroupWarm-up (No Measure)Two Sets of: 40-50 Speed Steps or DU Practice 5 DB Curtis "P" (Hang PC + R/L Lunge + Push Press) 10 Mountain Climbers, R/L=1 8 Alt. Step-Ups 10 TRX Row...

Monday – 171204

AnnouncementsCFL's Annual Holiday Party is this Friday @ 8pm!!!CrossFit Lakeland - Fitness GroupWarm-up (No Measure)3-5 Minutes Assault Bike then, Two Sets of: 5 Wall Facing Squats @ todays tempo 10 Walking Lunges 8 Strict Pull-Ups 10 SlingShot Supine Hip Press 10 XOS...

Saturday – 171202

Fitness Group In teams of two, alternate tasks to complete 5 sets each of: 21 Kettlebell Swings 7 Strict Pull-Ups 400 Meter Run Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and...

Friday – 171201

Fitness Group A: In 5 Minutes Complete: 50/35 Calorie Row AMRAP of Barbell Complex (95/65) Rest 5 Minutes before B * Barbell Complex = 3 Power Cleans, 3 Front Squats, 3 STO ** May sub with DB Complex *** If needed, Scale row to allow time to perform BB complex * you...

Thursday – 171130

Fitness Group A1: Front Foot Elevated Split Squat (4 x 6-8/leg; rest 1min) * barbell is on back, take bar out of rack * Use 45# plate for front foot * build per set A2: Wall Walks (4 x 3; rest 1min) B1: Barbell Supine Hip Bridge (3 x 10-12; @20X1; rest 1min) B2: DB...

Wednesday – 171129

Fitness Group Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Box Step-Ups 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest * Score total reps for each set * In...

Tuesday – 171128

Fitness Group A1: Push Press (4 x 6-8 reps; Rest 45 seconds) A2: Romanian Deadlift (4 x 6-8 reps @ 3010; Rest 45 seconds) A3: Strict Knees-to-Elbow in Slings (4 x 8-10; @2101; Rest 45 seconds) B: Every Minute on the Minute for 15 Minutes(5 Sets) Minute 1 — Slam Ball...