July 30, 2020

Strength:

Bench Press

4 Sets X 7 Reps

Conditioning:

"DT"

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

This Hero WOD is named in honor of US Air Force Staff Sergeant

Timothy P. Davis, or "DT" as he was known.  He was on his second deployment as a Joint Ter...

July 30, 2020

Conditioning:

AMRAP 22:
1 Mile Run
Max Rounds of Cindy
*Cindy -
5 Pull-ups
10 Push-ups
15 Air Squats

Post-WOD:
Accumulate 150 Russian Twists
(:30 Second Hollow Hold Every Time You Break)

July 28, 2020

Strength:

Take 15 Minutes to Build to a

Heavy Hang+Power Snatch+OHS

Conditioning:

AMRAP 10:
50/35 Calorie Bike
100 DUs/150 Singles
Max Reps Power Snatch (115/85)

July 27, 2020

Strength:

4 Sets X 10-12 Reps
Barbell Row (or Cable Row)
Bicep Curls (DB or Cable)

Conditioning:

For Time:
27-21-15-9
Calorie Row
T2B

July 26, 2020

Conditioning:

AMRAP 5:
Buy-in: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-in: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-in: 400 Meter Run
Max...

July 24, 2020

Strength:  Bench Press

5 X 5

Conditioning:

For Time:

70/50 Calorie Row

20 Bar Muscle-ups

40 OHS (95/65)

July 23, 2020

Conditioning:  AMRAP 20

200 Meter Run, 3 Box Jumps, 3 Power Cleans

200 Meter Run, 6 Box Jumps, 6 Power Cleans

200 Meter Run, 9 Box Jumps, 9 Power Cleans

... Add 3 Reps to Each Consecutive Round

(RX Box 24/20, RX Weight 135/95)

Post-WOD:  On Front Room Machine

4 X 8-12 Re...

July 21, 2020

Core Work:

4 Rounds, Not For Time:
10 V-ups
10 Tuck-ups
10 Hollow Rocks
10 Arch Rocks

Conditioning:

4 RFT:
30 DUs/60 Singles
25 Slamballs (30/20)
20 Burpees

July 20, 2020

Strength:

Take 10 Minutes to Work up to a Moderate Complex:
2 Push Jerks Plus 1 Split Jerk (Off The Rack)

Conditioning:

18 Minute AMRAP:
1-2-3, 2-4-6, 3-6-9, 4-8-12,...
Strict Press
Push Press
Push Jerk (75/55)
12/8 Calorie Bike (Between Each Round)
*Score = Last Round Co...

July 19, 2020

Strength:  Back Squat

10-8-6-4-2

Conditioning:

Every 2 Minutes X 5 Rounds:
7 T2B
5 Pull-ups
3 Chest to Bar Pull-ups
Max Wallballs (20/14)

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