WOD | crossfitkeylargo

Friday 8/31/18

Strength: Take 10 min to find a heavy 2 Push Press Conditioning: 5 2-minute rounds of: 10 thrusters (95/65) 200-m row Max-rep thrusters Rest 3 minutes between rounds.

Thursday 8/30/18

Conditioning: 5 Rounds for Reps 1 min Slamballs (30/20) 1 min Reverse Lunges 1 min Cal Bike 1 min Rest Post WOD: 4 Rounds 20 Hollow Rocks 20 Tuck ups 20 V-ups 20 sec Hollow Hold *Rest 60 sec between rounds

Wednesday 8/29/18

Strength: Deadlift 2 @ 90% Then Deadlift Speed Set 5x3 @ 75% Then 3 Rounds: 8 Stiff Leg Deadlifts 8 Bent Over Rows 10 Strict Pull Ups 8 Good Mornings Rest :90 sec between exercises and 2 min between rounds

Tuesday 8/28/17

Conditioning: 15 min AMRAP 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Post WOD: 3 Rounds NOT for Time 25 GHD Sit Ups 50 meter Double KB Front Rack Carry (70's/53's)

Monday 8/27/18

Strength: Find a heavy 2 Back Squat Conditioning: For Time: 10-9-8...1 Burpee w/ Dumbbells (50/35) DB Front Squat

Friday 8/24/18

Strength: Find a heavy 3 Push Press Conditioning: 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)

Thursday 8/23/18

Conditioning: 20 min AMRAP 200 Meter Run 20/15 Calorie Row 20 Burpees 20 Box Jumps (24/20) Post WOD: 4 Rounds 20 Hollow Rocks 20 Tuck ups 20 V-ups 20 sec Hollow Hold *Rest 60 sec between rounds

Wednesday 8/22/18

Strength: Deadlift 2 @ 85% Then Deadlift Speed Set 6x3 @ 70% Then 3 Rounds: 8 Stiff Leg Deadlift 8 Bent Over Row 10 Strict Pull Up 8 Good Morning Rest :90 sec between exercises and 2 min between rounds

Tuesday 8/21/18

Conditioning: For Time: 100 Wallballs(20/14) *At the top of each min, do 8 T2B **12 min Time Cap Rest 5 min For time: 21-15-9 HSPU Dips Double Unders x3 **12 min Time Cap

Monday 8/20/18

Strength: Find a heavy 3 Back Squat Conditioning: 12 min AMRAP 10 cal Bike 10 Deadlifts (185/125) 10 KBS (55/35)

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2 3

Thursday, 21 January 2021

Wednesday, 20 January 2021

Tuesday, 19 January 2021

Monday, 18 January 2021 - MLK, Jr. Day

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100109 Overseas Hwy

Key Largo, FL 33037

(305)814-5406