November 30, 2017

Conditioning: For time:

150 KBS (55/35) 

*200m Run every time you break

Post WOD: 1. GHD Sit ups 3x 15 or Banded abmat sit ups

2. Accumulate 60 seconds in L-Sit

November 29, 2017

Strength: Front Squat

10 Rep Max

Conditioning: 20 Min EMOM

7 Wall Balls (20/14)

7 Burpees

November 28, 2017

Conditioning: Complete as many rounds as possible in 12 mins:

50ft Dumbbell Overhead Walking Lunge (50/35)

25 One Arm Dumbbell Snatch (Alternating) (50/35)

15 Pull-ups

Skill: Every 1 min for 10mins, alternating between:

5 Strict Ring Dips

5 Strict Handstand Push-Ups

November 27, 2017

Strength: Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Conditioning: "Amanda"

For Time:

9-7-5

Muscle-up

Squat Snatch (135/95)

Scaled WOD: For time:

21-15-9

Ring Rows

Push Ups

Snatch 

November 24, 2017

Strength: Bench Press
10-8-6-4

Conditioning:3 rounds for time of:

20 One Arm Dumbbell Snatch (50/35)(Alternating)

20 Toes-to-bars

40ft Dumbbell Walking Lunges (50/35)

November 23, 2017

Conditioning: Thanksgiving With The Girls Workout
In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

Angie's House:

20 Pull Ups
20 Push Ups
20 Sit Ups

20 Squats

Helen's House:

400m Run 

21 K...

November 22, 2017

Strength: Front Squats 2-2-2-2-2

Conditioning: 5 RFT

10 Deadlifts (275/185)

15 Box Jump Overs (24/20)

November 21, 2017

Thanksgiving Hours: Thursday 8 am and 9 am only

Friday 8 am and 9 am. Normal afternoon hours 

Conditioning: For Time:

100 Double Unders

80 Air Squats

60 Chest-to-bar Pull-ups

40 AbMat Sit-ups

30 Push Press (135/95) 

20 Handstand Push-ups

*30 min time cap

November 20, 2017

Strength: Power Clean + Push Jerk + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

Conditioning: For time:

1000m Row 

50 Overhead KB Squats (55/35lb)

25 Hang Power Cleans (115/75)

November 17, 2017

Strength: 1 RM Bench Press

Conditioning: 10 min AMRAP

3,4,5,6,7,8,9,10, etc 

HSPU

Deadlifts (225,155)

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© 2017 by CrossFit Key Largo

Tel: 305-814-5406

Email: crossfitkeylargo@gmail.com
 

Contact Us:

Location: 100109 Overseas Hwy

Key Largo, FL 33037