<![CDATA[CrossFit Lake Country

<![CDATA[CrossFit Lake Country - WOD]]>Tue, 06 Jul 2010 21:13:42 -0800Weebly<![CDATA[06/14/2010]]>Mon, 14 Jun 2010 17:37:59 -0800http://www.crossfitlakecountry.com/1/post/2010/06/06142010.html

5 rounds of:
20 meters Walking Lunges
20   Sit-ups
10   In & Out Jumps on Tire
20   KB snatch 10L/10R
25 Double unders
* Every 4 minutes do 2 Burpees

]]><![CDATA[6/1/2010]]>Tue, 01 Jun 2010 17:00:27 -0800http://www.crossfitlakecountry.com/1/post/2010/06/612010.html

7 rounds of:
10   Burpees
10   Slam-Ball
10   Pull-ups
* 80 meter run with sandbag at the end of each round

]]><![CDATA[THE PALEO CHALLENGE!]]>Tue, 18 May 2010 17:43:03 -0800http://www.crossfitlakecountry.com/1/post/2010/05/the-paleo-challenge.htmlAnyone looking to take their workouts to the next level and lose some bodyfat in the process? Stay tuned for our PALEO CHALLENGE!
]]><![CDATA[5/18/2010]]>Tue, 18 May 2010 17:34:10 -0800http://www.crossfitlakecountry.com/1/post/2010/05/5182010.html

For Time...
15 KB Swings L
15 KB Swings R
30 Burpees
15 KB Swings L
15 KB Swings R
30 Star Jumps
15 KB SNatches L
15 KB Snatches R
30 Sit-Thrus
15 KB Thrusters L
15 KB Thrusters R
30 Mountain Climbers

]]><![CDATA[5/13/2010]]>Thu, 13 May 2010 14:57:40 -0800http://www.crossfitlakecountry.com/1/post/2010/05/5132010.html

21, 15, 9, 3 Reps for Time...
Wall Ball 20#/16#
Ab Rollouts
Sumo Deadlift High Pull 75#/55#
*1 Push Jerk at 85% of 1RM before each Round

]]><![CDATA[5/6/2010]]>Thu, 06 May 2010 19:33:23 -0800http://www.crossfitlakecountry.com/1/post/2010/05/562010.html

4 Rounds for time
10 Muscle Snatch
20 Box Jumps
10 Burpees

]]><![CDATA[5/1/2010]]>Thu, 06 May 2010 19:31:50 -0800http://www.crossfitlakecountry.com/1/post/2010/05/512010.html

Grace
30 Clean and Jerks for Time @135#

]]><![CDATA[4/20/1010]]>Tue, 20 Apr 2010 14:44:17 -0800http://www.crossfitlakecountry.com/1/post/2010/04/4201010.html

3 Rounds for Time...
20 KB Snatch
20 KB Swings
20 Sumo Deadlift High Pull
Max Pull-ups
Max Push-ups

]]><![CDATA[4/15/2010]]>Thu, 15 Apr 2010 15:16:26 -0800http://www.crossfitlakecountry.com/1/post/2010/04/4152010.html

10 - 40yd Dashes on the minute
REST
3 Rounds for Time...
50 Sledge Hammer Hits
20 Burpees

]]><![CDATA[4/13/2010]]>Tue, 13 Apr 2010 17:01:38 -0800http://www.crossfitlakecountry.com/1/post/2010/04/4132010.html

4 Rounds For Time...
10 Overhead Squats 95/65
10 Single Arm KB Swings 53/35
10 Ring Dips

Do 2 burpees every 2 minutes until finished

]]>