Fitness Program

WODs for Beginners to Intermediates

Tuesday – 180220

CrossFit Lakeland - Fitness GroupA: Hang Power Snatch + Overhead Squat (5 sets x 1 rep of each; rest 90 seconds)Beginners will work with an empty Barbell focusing on techB: Metcon (Time)5 Sets of: 500m Row 15 Air Squats 15 Power Snatch (75/55) Rest 90 seconds b/n...

Friday – 180216

CrossFit Lakeland - Fitness GroupA: Front Box Squats (EMOM for 8 minutes x 3 reps @66% )Use 13-16" boxB: Deadlift (3 x 2 TnG; rest 60 seconds)* building to Part C loadC: "Time Bomb" - Fitness (AMRAP - Reps)In 12 minutes complete: 50 Wall Ball Shots 40 Burpees over...

Saturday – 180210

CrossFit Lakeland - Performance GroupMetcon (AMRAP - Rounds and Reps)Teams of 3 will complete As Many Rounds and Reps as possible in 35 Minutes of: Row 5k Then remaining time Max Rounds of: 30 KBS (70/53) 30 Walking Lunges (BW) 30 Push-ups* Teams may partition Row and...

Monday – 180205

CrossFit Lakeland - Performance GroupA1: Power Clean (Take 15 minutes to build to a new 1 rep max)A2: Power Clean + Front Squat + S2O (3 sets x 1 + 2 + 2; rest 60 secs)Use these sets to build up to metcon loads and practiceC: Metcon (No Measure)***Extra Credit*** 3...

Saturday – 180203

CrossFit Lakeland - Performance GroupA.: Metcon (AMRAP - Rounds and Reps)Teams of Three will complete as many rounds and reps as possible of: 0:00-20:00 Minutes 30 Wallballs (20/14) 30 Power Snatch (95/65) 30 Lateral Bar BurpeesB: Metcon (Distance)Immediately...

We no longer post our daily workouts publicly

As of December 17th we will no longer publish our daily workouts publicly.  If you wish to follow our daily programming please contact us to hear about our monthly subscription services available to the public.

Monday – 171218

CrossFit Lakeland - Performance Group"Dirty 30" (Time)30 Box Jumps (24/20″) 30 C2B Pull-ups 30 KB Swings (53/35#) 30 Front Squats (115/80#) 30 Toes-to-Bar 30 Push Press (115/80#) 30 Deadlifts (115/80#) 30 Wallballs (20/14#) 30 Burpees 30...

Saturday – 171216

Fitness Group "Collin" 6 Rounds for time: 400m Sandbag Carry (50/30) 12 Push Press (115/75) 12 SD Box Jumps (24/20) 12 Power Cleans (95/65) * Team version will be 4 rounds each. Partner 1 will run while Partner 2 completes the triplet and then switch. ** Time Cap 45...

Friday – 171215

CrossFit Lakeland - Fitness GroupWarm-up (No Measure)XOS - Activate Series then, Banded Squat Hold x 1min Banded Hip Extension, 1min/side Banded PVC Sink Stretch, 1min then, Dynamic Warm-Up *** Led By Coach ***Metcon (AMRAP - Rounds and Reps)Complete As Many Rounds...

Thursday – 171214

CrossFit Lakeland - Fitness GroupWarm-up (No Measure)Assault Bike 1min legs only 1min standing arms only x 2-3 sets then, Two Sets of: 20 SlingShot Sidesteps, R/L 15 Band Pull Aparts 50ft Bear CrawlMetcon (No Measure)Every Two Minutes for 40 Minutes (5 Sets) Station 1...

Wednesday – 171213

Announcements Navy SEAL Foundation Fundraiser this Saturday @ 9am! Fitness Group Every Seven Minutes for 35 Minutes (5 Sets) Row 500m/400m 21 Wall Balls 15 SD Box Jumps 9 Deadlifts (Bodyweight) * Rest remainder of time * Score times for each...

Tuesday – 171212

Announcements Navy SEAL Foundation Fundraiser this Saturday @ 9am! Fitness Group A1: Shoulder Press (4 x 6-8 reps @ 2111; Rest 45 seconds) Tempo is 2 sec down; 1 sec hold in rack, 1 sec up, 1 sec hold OH A2: TRX Supine Leg Curl (4 x 10-12; @2010; Rest 45 seconds) A3:...

Monday – 171211

Announcements Navy SEAL Foundation Fundraiser this Saturday @ 9am! Fitness Group A1: DB Rear Foot Elevated Split Squat (4 x 6-8 reps each leg @ 30X1; Rest 60 seconds) A2: Tempo Push-Ups (4 x Max Reps @ 1111; Rest 60 seconds) Each rep is 4 seconds long B: "The Chief...

Friday – 171208

Fitness Group CFL's Annual Christmas Party is today @ 8pm!!! Teams of Two will complete the following for As Many Rounds and Reps as Possible in 20 Minutes: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row Next round is 6’s, then 9’s, etc… Partners...

Thursday – 171207

Fitness Group A1: Barbell Step-Up (4 x 8-10 reps each leg; Rest 60 seconds) * Barbell is back racked * choose a box/bench height below knee level A2: Strict Pull-Ups (4 x 4-6 reps @ 2111; Rest 60 seconds) Scale using partner assist or band assist B: Complete as many...

Wednesday – 171206

Announcements CFL's Annual Holiday Party is this Friday @ 8pm!!! A1: Close Grip Bench Press (4 x 6-8 reps @ 20X1; Rest 45 seconds) A2: Romanian Deadlift (4 x 6-8 reps @ 3010; Rest 45 seconds) A3: Side Bridge (4 x 30-45 seconds each side; Rest 45 seconds) B: 4 Sets for...

Tuesday – 171205

Announcements CFL's Annual Holiday Party is this Friday @ 8pm!!! Every Two Minutes for 30 Minutes do (5 Sets): Station 1 — 5 Strict Pull-Ups + 100ft Bear Crawl Station 2 — 200m Shuttle Run + 15 KBS Station 3 — 15-20 Burpees + 10-15 SD Box Jumps * Score total reps 5...