Performance Group

WODs for Experienced and Advanced

Monday – 171204

AnnouncementsCFL's Annual Holiday Party is this Friday @ 8pm!!!CrossFit Lakeland - Performance 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...

Saturday – 171202

Performance Group In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlifts (225/155) 14 Chest-to-Bar Pull-Ups 400 Meter Run Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs...

Friday – 171201

Performance Group A: In 5 Minutes Complete: 50/35 Calorie Row AMRAP of Barbell Complex (115-135/80-95) Rest 5 Minutes before B * Barbell Complex = 3 Power Cleans, 3 Front Squats, 3 STO ** Choose load within the range given and post what you used in comments B: In 5...

Thursday – 171130

Performance Group A: Barbell Back Rack Alt. Reverse Lunges (4 x 6-8; rest 2min; build per set) B1: Barbell Supine Hip Bridge (4 x 10-12 @20X1; rest 1min) B2: Handstand Push-ups (3 x 5.4.3.2.1; rest 15sec b/n reps) * rest 2min before B1 * Kipping is allowed * Rest no...

Wednesday – 171129

Performance Group Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of Rest 60 seconds of Kettlebell Swings (53/35) 60 seconds of Rest 60 seconds of Box Jumps (24/20) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest * Score total...

Tuesday – 171128

Performance Group A: 3 Position Clean (Every 2 minutes, for 16 minutes (8 sets)) * Begin high hang, mid-thigh, and then from the floor * This can be power or squat, Build in load over the course of the 8 sets, emphasizing good speed and mechanics. B: Push Jerk (EMOM x...

Monday – 171127

Performance Group A1: Front Squat (4 x 4-6 reps @ 30X1; Rest 20 seconds) A2: Tall Box Jumps 4 x 1.1.1.1.1; Rest 2 minutes; rest 3-5 seconds between each jump – step down after each jump B: For time: Row 1000 Meters immediately followed by… Five rounds of: 10 Overhead...

Saturday – 171125

Performance Group In teams of two, complete as many rounds and reps as possible in 30 minutes of: Row 500/400 Meters 5 Pull-Ups 10 Burpees 15 Kettlebell Swings * Pick up where your partner left off. * record total rounds and reps as a team Only one partner may be...

Friday – 171124

Performance Group "LEFTOVERS" 400 meter Run 50 Push Press (75/45) 50 Sit Ups 400 meter Run 50 Power Clean (75/45) 50 Alternating Stationary Lunge Steps 400 meter Run 50 Toes To Bar 50 Push Ups 400 meter Run 50 Wall Ball Shots (20/14) 50 Double Unders * 45-minute Time...

Wednesday – 171122

Performance Group A: Against a 3-Minute running clock, Teams of Two will complete 3 Sets each of: 500m Row In remaining time max reps of Burpees B: 3 Sets each of: 30/20 Calorie Assault Bike In remaining time max reps of Alternating DB Snatch Choose a DB load that is...