May 31, 2018

Conditioning: 18 min EMOM 

Min 1: 100m Run

Min 2: 10 Burpees

Min 3: 45 Double unders

Post WOD: 4 Rounds

10 Hammer Curls

30 Sec Ring Plank

Rest as needed between rounds

May 30, 2018

Strength: 15 min to work up to a Heavy Single Back Squat With a 3 Sec. Pause in the Bottom

Conditioning: For Time

50-40-30-20-10 Abmat Sit Ups

25-20-15-10-5 Cal. Row

10-8-6-4-2 Deadlifts (225/155)

May 29, 2018

Strength:

1 Snatch Every Minute on the for 10 Minutes

*No More than 80%

Conditioning: 3 Rounds for Reps

1 Minute Per Station

DB Box Step Overs (50/35) (20in)

KBS (55/35)

Calories on Assault Bike

May 28, 2018

Conditioning: Murph

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

*Heats are at 7, 7:30, 8, 8:30, 9 and 9:30am. 

We will have yoga at 5:30pm! 

May 25, 2018

Strength: Work up to a heavy single push press

Then

2x15 DB Bench Press

2x10 Reverse grip barbell row 

Conditioning: 9 Min. AMRAP

9 Wall Balls (20/14)

3 Power Snatches (135/95)

May 24, 2018

Conditioning: 20 Min. AMRAP 

With a Partner, Alternating Rounds

20/15 Cal Air Bike Sprint

5 Burpees

1 Rope Climb

Post WOD: 4 Rounds

45 Sec. Banded Plank 

10 DB Hammer Curls

*Rest as needed Between Rounds

May 23, 2018

Conditioning: 30 Min. EMOM

Min. 1: 12/9 Cal Row

Min. 2: 1 Round of "Cindy"

      (5 pull ups, 10 Push ups, 15 Squats)

Min. 3: 1 Round of "D.T." (95/65)

 (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

May 22, 2018

Strength: Not For Time (15 Min. Cap)

21-15-9

Strict HSPU
200m Run

Bradford Press (45/35)

Conditioning: 3 Rounds (12 Min Cap.)

21 Box Jump Overs(24/20)

12 Front Squats (135/95)

6 Bar Muscle Ups

May 21, 2018

Strength: 15 min to work up to a Heavy Single Back Squat With a 3 Sec. Pause in the Bottom

Conditioning: For time: 

1000m Row

75 KBS

50 T2B

Level 1- KBS (12kg/15lb); abmat sit ups

Level 2- KBS (16kg/12kg); T2P/ T2B or Knees 2 Elbows- must touch

Level 3- KBS (24kg/16kg); T2B

May 18, 2018

Strength: Work up to a heavy single push press

Then

2x15 DB Bench Press

2x10 Reverse grip barbell row 

Conditioning: For Time

30 HSPU

30 T2B

150' Doulbe KB Walking Lunge (53/35)

300 Double Unders

Please reload

Recent Posts

December 10, 2019

December 9, 2019

December 6, 2019

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Google+ Basic Square
  • Instagram Social Icon

© 2017 by CrossFit Key Largo

Tel: 305-814-5406

Email: crossfitkeylargo@gmail.com
 

Contact Us:

Location: 100109 Overseas Hwy

Key Largo, FL 33037