Performance Group

WODs for Experienced and Advanced

We no longer publish 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.

Tuesday – 171219

CrossFit Lakeland - Performance Group A: Power Snatch (2 reps Every Minute On the Minute for 10 Minutes) * you may build per set or keep the same load and work on tech Metcon (Time) “Run Down” 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Shuttle...

Saturday – 171216

Performance Group "Collin" (Time) 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. **...

Friday – 171215

CrossFit Lakeland - Performance 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...

Thursday – 171214

CrossFit Lakeland - Performance 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 Crawl 3 CTB Pull-UpsMetcon (No Measure)Every Two Minutes for 40 Minutes...

Wednesday – 171213

Announcements Navy SEAL Foundation Fundraiser this Saturday @ 9am! Performance Group Every Seven Minutes for 35 Minutes (5 Sets) Row 500m 21 Wall Balls (20/14) 15 SD Box Jumps (24/20) 9 Deadlifts (1.25 x Bodyweight) * Rest remainder of time * Score times for each...

Tuesday – 171212

Announcements Navy SEAL Foundation Fundraiser this Saturday @ 9am! Performance Group A1: Shoulder Press (4 x 4-6 reps @ 2111; Rest 90 seconds) Tempo is 2 sec down; 1 sec hold in rack, 1 sec up, 1 sec hold OH A2: Weighted Pull-ups (4 x 4-6 reps @ 21X0; Rest 90 seconds)...

Monday – 171211

Announcements Navy SEAL Foundation Fundraiser this Saturday @ 9am! Performance Group A1: Back Squat (5 x 3-5 reps @ 30X1; Rest 90 seconds) * Tempo is 3sec down A2: DB Sidelying Powell Raise (Sets 1,3,5 x 10-12 reps each @ 2110; Rest 90 sec) A2: DB Trap 3 Raise (Sets 2...

Friday – 171208

Performance 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

Performance Group A: Hang Clean + Squat Clean (Every 2 minutes, for 20 minutes (10 sets)) *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 75-80% *Sets 9-10 – 80-85% % based on your Clean 1RM B: Every Minute on the Minute for 10 Minutes: 20 Double Unders 7 Pull-Ups 1...