Archives for Jun,2015

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KSP D1

CrossFit Lacertus – Summer Kids Program (No Measure) 2 Rounds: 200m Run 10 Squats 10 Mountain Climbers 5 Burpees 5 Tuck Jumps SKILL: Med Ball Cleans / Hang Cleans Metcon (Time) 20 Walking Lunges 20 Pull Ups 20 Box Jumps 20 Double Unders 20 Knees...
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FFA CW3 D2 June 2015

CrossFit Lacertus – CrossFit (No Measure) EMOM10 (Increasing Effort) Parking Lot Sprint 5 Burpees THEN 3 Rounds 10 High Pull Turnovers Banded Front Rack Stretch 30Sec KB Squat Hold 30Sec Hang Clean (3, 3, 3, 3, 3, 3, 3) Work up to a MAX Hang Clean...
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FFA CW3 D1 June 2015

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds: 200m Run 10 Dislocates 5 Pull Ups 10 Squats THEN 3 Rounds: 30 Second Pause Squat 30 Second Front Rack Stretch W/ Partner Front Squat (10, 8, 6, 6, 4) Add 5 pounds to previous sets at the following...
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6.27.15 – Sat WOD

CrossFit Lacertus – CrossFit Dynamic/Fun Warm-Up Metcon (Time) EMOM5: 5 Unbroken Thrusters (increase weight every minute)Rest 2 mins Metcon (Time) EMOM10: 5 Dips Max DUsRest 2 mins Metcon (Time) 21-15-9 (EMOM 3 Burpees): S2O (135/95) Box Jumps (30/24)
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FFA CW2 D4 June 2015

CrossFit Lacertus – CrossFit (No Measure) Row Technique Metcon (Time) Every 2 minutes 250m Row Sprints; 4 Rounds Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees...
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Happy Saturday

CrossFit Lacertus – CrossFit Mobility Work then 3 Rds: 10 Cal Row 10 Burpees Annie (Time) 50-40-30-20-10 Double-unders Sit-ups0 – 10 (10 min cap) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#10 – 20 (10 min cap) Metcon (Time)...
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