WOD | crossfitkeylargo

Monday, 1 July 2019

Strength: Hang Clean and Jerk 5X1 Conditioning: 5 Rounds 20 Alternating DB Hang Clean and Jerks (50/35) 15 Burpee Pull Ups

Friday 6/28/19

Strength: 10 min EMOM: 2 Front Squats @ 65% Conditioning: 3 Rounds: 75 DU 50 Air squats 25/18 Bike

Thursday 6/27/19

Conditioning: For time: 1 Mile run 50 DB snatches (50/35) 400m wrack bag run (70/50) 30 pull-ups 20 burpee box jumps (24/20)

Wednesday 6/26/19

Strength: Deadlift: Find a heavy 4 Conditioning AMRAP 10: 12 Deadlifts (95/65) 9 OH Squats 6 Hang Power Snatches

Tuesday 6/25/19

Conditioning: For time: 500-400-300-200-100 Meter Row 50-40-30-20-10 Abmat sit-ups 100’ Walking Lunge after each round with wreck bag (70/50)

Monday 6/24/19

Strength: Push Press 3x5 Conditioning: “Helen” 3 Rounds 400m Run 21 KBS (53/35) 12 Pull-ups

Friday 6/21/19

Strength: Build to a heavy 3 Thruster For Time: 25 Thrusters (95/65) 400 Meter Run 25 Pull-ups 400 Meter Run 25 Thrusters (95/65)

Thursday 6/20/19

Conditioning: 5 Rounds: 100′ Walking Lunge (No Weight) 30 AbMat Sit-ups 12 Dumbbell Power Cleans (50’s/35’s)

Wednesday 6/19/19

Strength: Deadlift Build to Heavy Sets of 5 – 3 – 1 Conditioning: For Time: 15-12-9-6-3 Deadlifts (185/135) Barbell Facing Burpees

Tuesday 6/18/19

Conditioning: 3 Rounds 500 Meter Row 12 T2B 21 Box Jumps (24/20)

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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