December 28, 2018

Strength: Bench Press

Build to a heavy 5

Conditioning: 12 Min. AMRAP

5 Strict HSPU

10 Hang Power Cleans (95/65)

15 Deadlifts (95/65)

December 27, 2018

Strength: Back Squat 

4-4-4

Conditioning: 3 Rounds 

400m Run

50 Double Unders

25 DB Thrusters (20/15)

December 26, 2018

Conditioning: Vance's 30 years of service celebratory WOD

22 min AMRAP

22 Cal Bike

11 Power Cleans (135/95)

5 Tire Flips 

1 Rope Climb

Today's WOD is celebrating Vance's 30 years of service in the military. We are collecting donations for the 22 Until None Project which is w...

December 24, 2018

 Conditioning 

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest three minutes between each round. 

December 21, 2018

Conditioning: 12 Days of Christmas

1. Bar Muscle up (Scale: Wall Walk)

2. Burpees

3. Thrusters (95/65)

4. Box Jumps (24/20)

5. T2B

6. Hang Power Cleans (95/65)

7. Slamballs (30/20)

8. KBS (24 kg/16 kg)

9. DU

10. Single Arm DB Push Press (50/35)

11. Pull-ups

12. Snatches (...

December 20, 2018

Conditioning: 3 Rounds

4 min AMRAP

250m Row

8 cycles of: Lunges, lunges, squat, squat with a plate (45/25)

Rest 2 min

4 min AMRAP

15/12 Cal Bike 

8 Push ups

8 Ring Rows 

December 19, 2018

Strength: Bench Press 5x3

Conditioning: 2 RFT

50 DU

25 Hang Power Cleans (95/65)

50 DU

25 Push Press 

50 DU

25 T2B

December 18, 2018

Conditioning: For time: 

800m Run

20 DB Box Step Overs (50/35)

40 KBS (55/35)

800m Run 

20 Strict HSPU

40 KB Deadlifts (50/35)

800m Run

20 DB Box Step overs

40 KBS

Cool Down: 4 Rounds (not for time) 

10 Sec Dual KB Hollow Hold

10 Sec Dual KB Hollow Flutter Kicks

10 Sec Dual KB Holl...

December 17, 2018

Strength: 10 min EMOM 

- 1 Snatch: start at 60% and add 10lbs each min

Conditioning: For Time: 

15-12-9-6-3 

Power Snatch (115/75)

Bar Facing Burpees 

December 14, 2018

Strength: Deadlift 2-2-2

Conditioning: For Time: 

1-10 T2B

10-1 Deadlifts (225/155)

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Tel: 305-814-5406

Email: crossfitkeylargo@gmail.com
 

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