April 30, 2019

Conditioning:
6 Rounds:
21/15 Calorie Bike
150′ Farmers Carry
(53’s/35’s)
9 Strict Toes to Bar

April 29, 2019

Strength: Snatch Pull+Snatch+OHS

1-1-1-1-1

Conditioning: For Time: 

15-12-9

Power Snatch (75/55)

Box Jumps Overs (24/20)

Directly into: 

15-12-9

OHS (75/55)

Lateral Barbell Burpees

April 26, 2019

Strength: Back Squat 3-3-3-3-3

Conditioning: 3 Rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20)

April 25, 2019

Conditioning: 0:00 – 10:00
AMRAP 10
10 Plate Deadlifts
10 Air Squats
200 Meter Run
12:00 – 22:00
AMRAP 10
10 Push-Ups
5/5 Plate Reverse Lunges
10 Hollow Rocks
24:00 – 32:00
AMRAP 8
100m Plate Run
10 Plate Squats
20 Mountain Climbers
34:00 – 40:00
AMRAP 6
100m Run
12 Bu...

April 24, 2019

Strength: Bench Press

Build to a heavy single in no more than 5 sets

Conditioning: “Strict Lynne”

5 Rounds:

Max Bench Press (Bodyweight)

Max Strict Pull-Ups

Rest 3 Minutes Between Rounds

April 23, 2019

Conditioning:
3 Rounds:
24/20 Calorie Bike
21 Wallballs (20/14)
18 Alternating Dumbbell
Snatches (50/35)
15 Lateral Burpees over
Dumbbell

April 22, 2019

Strength: Power Clean & Push Jerk:
Build to a Heavy Single

Conditioning: 8 min AMRAP:

7 Clean and Jerks (115/80)

50 Single Unders

April 19, 2019

Strength: 1x15 Back Squats

Conditioning: 12 min AMRAP

15 Cal Row

20 Pull-ups

50 Double Unders

Optional WOD: 

Passion WOD

100 Double Unders 

800m Barbell Carry (95/65)

100 Burpees 

April 18, 2019

Conditioning: 2 Rounds:

(45 min time cap)

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 AbMat Sit-ups

400 Meter Run

26 Slamballs (30/20)

400 Meter Run 

26 Air Squats

400 Meter Run 

26 Box Jumps (24/20)

April 17, 2019

Strength: 3x10 Bench Press

Conditioning: 12 min AMRAP

30 Power Snatches (95/65)

30 Power Clean and Jerks

30 Thrusters

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