June 30, 2020

Strength:  Deadlift

10-8-6-4-2

Conditioning:  10 Minute AMRAP
50 ft. Walking Lunges w/Wallball

or 20 Alternating Forward Lunges w/Wallball
25 Wallballs (20/14)
50 Double Unders/75 Singles

June 29, 2020

Strength:  Bench Press
3 Sets X 7 Reps
Then, 3 Sets X 3 Reps


Conditioning:  Hero WOD J.T.
21-15-9
HSPUs
Ring Dips
Push Ups

* This WOD is named in honor of Navy SEAL and Hospital Corpsman First Class, Jeffrey Taylor, who was killed 15 years ago, yesterday, in a rescue mi...

June 28, 2020

Strength:

Take 10-15 Minutes to Build to a Heavy
Hang Clean & Jerk

Conditioning: 5 Rounds for time
12 Hang Power Clean & Jerks
9 Thrusters
6 Power Snatches

(RX 75/55)

June 25, 2020

Strength:

Back Squat

3 Sets X 6 Repetitions then, 3 Sets X 3 Repetitions

Conditioning:

AMRAP 20:
200 Meter Run
15 Slam Balls (30/20)
10 Toes To Bar

June 25, 2020

Strength:

Dumbbell Bench Press & Single Arm Dumbbell Row
5 Sets X 6-8 Repetitions

Conditioning:

AMRAP 3 X 5 Rounds:
(90 Seconds Rest Between Rounds)
250 Meter Row
12 Box Jumps (24/20)
Kettlebell Swings (53/35)
* Score is Total Kettlebell Swings in Time Remaining Each Roun...

June 23, 2020

Gymnastics Skill Work:

Take 10 minutes to work on or practice Handstand Holds, Handstand Shoulder Taps, HSPUs, or Handstand Walks

Conditioning:

For Time:  (20 Minute Cap)
5 Rounds -
30 Double Unders
15 Thrusters (75/55)
Directly Into,
5 Rounds -
30 Double Unders
15 Overhe...

June 22, 2020

Complete As Much As Possible in 20 Minutes:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
*Try to go for as long as possible for unbroken sets

June 22, 2020

Strength:

Build to a Heavy Snatch + Power Snatch

Conditioning:

For Time:
40 Calorie Bike
9 Power Snatches (75/55)
Rest 3 Minutes
30 Calorie Bike
7 Power Snatches (95/65)
Rest 2 Minutes
20 Calorie Bike
5 Power Snatches (115/75)
Rest 1 Minute
10 Calorie Bike
3 Power Snatche...

June 19, 2020

Strength:  Front Squat

Take 15 minutes to build to a heavy set of 10 reps

Conditioning:

3 RFT:
20 Front Squats (135/95)
7 Muscle Ups (or Burpee Pull-ups)

June 17, 2020

Conditioning:

3 Rounds For Reps:
1 Minute DUs
1 Minute AbMat Sit-ups
1 Minute Push-ups
1 Minute Dumbbell Box Step-ups (50/35, 20")
1 Minute Calorie Row
1 Minute Rest

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