December 30, 2019

** REMINDER - Morning Hours Only Today and Closed on New Years Day **

Conditioning:  For Time -

Every 5 Minutes x 5 Rounds

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike

December 29, 2019

Strength:  Bench Press

3 x 8

Conditioning:  5 Rounds

21/15 Calorie Row

2 Rounds of "Strict Cindy"

* 1 Round "Strict Cindy":

5 Strict Pull-ups

10 Push-ups

15 Air Squats

December 26, 2019

Strength:  Bench Press

10-8-6-4-2

Conditioning:

200 Meter Wreck Bag Run 

50 Slam Balls (30/20)

200 Meter Wreck Bag Run

35 Slam Balls

200 Meter Wreck Bag Run

20 Slam Balls

December 26, 2019

Strength:  Back Squat

3 x 5

Conditioning:  Tabata

Dumbbell Snatches (50/35)

Double Unders

Dumbbell Box Step-ups (50/35)

Double Unders

December 23, 2019

** REMINDER - Only Morning Hours Today! **

Conditioning:  Partner WOD - Teams of 2

0:00 - 7:00 Mins

800 Meter Run, 30 Synchro Burpees

@8:00 - 15:00

100/80 Calorie Row, 30 Synchro Burpees

@16:00 - 23:00

100/80 Calorie Bike, 30 Synchro Burpees

December 23, 2019

"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 (24/16)

9. DUs

10. KB Alternating Reverse Lunges (24/16)

11. Pull-ups

12. Snatches (95/65)

December 19, 2019

Conditioning:

30-20-10

Row Calories

Alternating Dumbbell Box Step-ups (50/35)

Directly into...

10-20-30

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)

December 19, 2019

Strength:  Push Press

Build to a Heavy 3 Reps

Conditioning:

On the 4:00 x 5 Rounds -

25 AbMat Sit-ups

15 Slam Balls

5 Push Press

* Build in Weight on the Push Press

December 18, 2019

Strength:  Front Squat

Build to a Heavy 3 Reps

Conditioning:  AMRAP 15

60 Double Unders

30/21 Calorie Bike

15 Front Squats (135/95)

December 17, 2019

Conditioning:  AMRAP 4 -

27/21 Calorie Row

27 Burpees

27 Pull-ups

Rest 4 Minutes

AMRAP 4 -

21/15 Calorie Row

21 Burpees

21 T2B

Rest 4 Minutes

AMRAP 4 -

15/9 Calorie Row

15 Burpees

15 Pull-ups

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