WOD | crossfitkeylargo

Friday, 28 February 2020

Strength: Build to a Heavy Clean & Jerk Conditioning: Nine Lives 6 min. EMOM 6 C2B Pull-ups 36 Clean and Jerks (115/85) Rest 2 minutes 6 min. EMOM 6 T2B 36 Power Snatches (95/65)

Thursday, 27 February 2020

Conditioning: For Time 5 Rounds: 9 Box Jumps (24/20) 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Cal Bike 15 Kettlebell Swings (53/35)

Wednesday, 26 February 2020

Strength: Weighted Pull-Ups 3 Sets X 5 Reps Conditioning: AMRAP 18 100′ Walking Lunge 1 Rope Climb 15 Slam Balls (30/20) 1 Rope Climb

Tuesday, 25 February 2020

Conditioning: AMRAP 20/Teams of 2 Max Calorie Row Station 1: Row Station 2: 10 Dumbbell Hang Clean & Jerks (50/35) 15 Burpees

Monday, 24 February 2020

Conditioning: Baseline Re-test 500 Meter Row 40 Air Squats 30 Abmat Sit-ups 20 Push-ups 10 Pull-ups Post WOD Strength: 4 Sets 8-10 Dumbbell Bench Press 8-10 Single Arm Dumbbell Row

Friday, 21 February 2020

Strength: Front Squat Build to a heavy set of 8 Conditioning: For Time 50 Medball Squat Cleans (20/14) 25 Push-ups 100 Double Unders/150 Singles 40 Medball Squat Cleans (20/14) 20 Push-ups 80 Double Unders/120 Singles 30 Medball Squat Cleans (20/14) 15 Push-ups 60 Double Unders/90 Singles

Thursday, 20 February 2020

Conditioning: On the 4:00 x 6 Rounds: 15 Russian Kettlebell Swings (70/53) 50′ Walking Lunge 200m Run

Wednesday, 19 February 2020

Conditioning: AMRAP 20 20 Wallballs (20/14) 20 Alt. DB Power Snatches (50/35) 20 Box Jumps (24″/20″) 20 Single Arm DB Push Presses (50/35) 20/15 Calorie Row

Tuesday, 18 February 2020

Strength: Bench Press Build to a Heavy Set of 3 Conditioning: Tabata Strict Pull-ups Bike Calories Push-ups Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Monday, 17 February 2020 - President's Day

Strength: Hang Squat Clean Build to a Heavy Single Conditioning: AMRAP 10 30 Double Unders, 1 Hang Squat Clean 30 Double Unders, 2 Hang Squat Cleans 30 Double Unders, 3 Hang Squat Cleans … Rx – 135/95

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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