Fitness Program

WODs for Beginners to Intermediates

Saturday – 171021

CrossFit Lakeland - Fitness GroupMetcon (Time)In teams of two, partners alternate whole sets to complete 5 sets each of: 300m Shuttle Run 15 Wall Ball Shots 5 DB Man...

Saturday – 171021

CrossFit Lakeland - Performance GroupMetcon (Time)In teams of two, partners alternate whole sets to complete 5 sets each of: 300m Shuttle Run 20 Wall Ball Shots (20/14) 10 Power Cleans* Note PC load used in...

Friday – 171020

CrossFit Lakeland - Performance GroupWarm-up (No Measure)Dynamic Warm-Up * Led by Coach then, XOS - Activate SeriesTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata...

Friday – 171020

CrossFit Lakeland - Fitness GroupWarm-up (No Measure)Dynamic Warm-Up * Led by Coach then, XOS - Activate SeriesTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up...

Thursday – 171019

Fitness Group A1: Deadlift (4 x 6-8 reps @ 3011; Rest 45 seconds) A2: Plank on elbow/forearms (4 x 45-60 seconds; Rest 45 seconds) A3: Russian Kettlebell Swing ( 4 x 15-20 reps; Rest 45 seconds) A4: Banded Supine Leg Lowering (4 x 10-15 reps @ 3011; Rest 45 seconds)...

Wednesday – 171018

 Fitness Group A.: Shoulder Press + Push Press ( 1 x Every 90 seconds for 15 Minutes) B: Every 7 minutes, for 21 minutes (3 sets) for times: Run 400 Meters 20 DB Alternating Reverse Lunges 15 Dumbbell Push Presses * If you don’t find yourself with at least 
2 minutes...

Tuesday – 171017

Fitness Group A1: Back Squat (3 x 8-10 reps @ 3011; Rest 45 seconds) A2: DB Russian Box Step Ups (3 x 8 reps each leg; Rest 45 seconds) A3: TRX Suspension Row (3 x 8-10 reps @ 2111; Rest 45 seconds) B: In teams of two, alternate rounds, until you complete 10 rounds (5...

Monday – 171016

Fitness Group Perform 4 sets against a 5-minute running clock, for max reps of: Row 500 Meters immediately followed by as many rounds and reps as possible of: 10 Kettlebell Swings (53/35) 10 Push-Ups * score total rounds + reps across all 4...

Friday – 171013

Fitness Group 7 Sets @ 80-90% effort of: 4 x TGU, alternating arms/rep 30 x Double Unders 5 x Plank Burpee Pull-Up 200m Row Rest 90 seconds b/n sets * Goal is same pace for each set (should be a grinder style pace) * 40min Time Cap * You choose TGU load, record in...

Thursday – 171012

Announcements Saturday 9am Class is Cancelled this week. There will be Open Gym from 9-11am ONLY Please come join us @ the Central Florida Throwdown all weekend to help cheer on our CFL Athletes! Fitness Group A: Every 2 minutes, for 24 minutes (3 sets of each) of:...

Wednesday – 171011

Announcements Saturday 9am Class is Cancelled this week. There will be Open Gym from 9-11am ONLY Please come join us @ the Central Florida Throwdown all weekend to help cheer on our CFL Athletes! Fitness Group A: 3 Sets for time of: 300m Shuttle Run 20 Wall Ball Shots...

Tuesday – 171010

Announcements Saturday 9am Class is Cancelled this week. There will be Open Gym from 9-11am ONLY Please come join us @ the Central Florida Throwdown all weekend to help cheer on our CFL Athletes! Fitness Group A1: Barbell or DB Z Press (4 x 8-10 @ 2011; Rest 45...

Monday – 171009

Fitness Group A1: Front Squat (3 x 8-10 reps @ 3011; rest 90 seconds) A2: DB 1-Arm Row (3 x 8-10 reps/arm @ 2111; Rest 90 seconds) B: Four sets of 3-minute sprints of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then...

Saturday – 171007

Fitness Group In teams of three, complete the following for time: 1200 Meter Relay Run 120 Kettlebell Swings 120 Double Unders or Speed Steps 60 Box Step-Overs with Dumbbells 1200 Meter Relay Run 120 Kettlebell Swings 120 Double Unders or Speed Steps 60 Box Step-Overs...

Friday – 171006

Fitness Group Four sets for max reps against a 4-minute running clock, complete: Row 500m/400m 12 DB Thrusters Burpees x max reps in remainder of time Rest 4 Minutes between sets * record burpee reps for each set * note DB load...

Thursday – 171005

Fitness Group A1: Goblet Squat (3 x 8-10 @3111; rest 45 seconds ) A2: Russian Kettlebell Swing (3 x 20; rest 45 seconds) A3: Plank on elbow/forearms (3 x 45-60 seconds; rest 45 seconds) B: 3 Sets for time of: 50 Double Unders 20 x Switch lunges w/ MB (20/14) 15 x...

Wednesday – 171004

Fitness Group A: Teams of Two will Alternate whole rounds to complete 3 rounds each of: 30/20 Calorie Row 15 Shoulder to Overhead (95/65) Rest 5 Minutes before B * Scaled loads: 75/45 -or- use DBs B: Teams of Two will Alternate whole rounds to complete 3 rounds each...