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SouthOrlandoCF

June 23, 2017

Row 500m

Group Dynamic: Coaches Choice

Strength/Skill: 12 min EMOM
1 Squat Clean
*Build in load as you progress in the EMOM

WOD: 5 Rounds
3 mins rounds:
Run 300m
Max Effort Hang Squat Cleans (Dumbells: 50/35)
Score is total squat cleans.
*1 min rest after each round!

SouthOrlandoCF

June 22, 2017

Run 400m and Row 500m

Group Dynamic

Strength: Front Squat
15 mins to find a 1 rep heavy front squat.

WOD: 5 rounds
200m Run
20 Wallballs (20/14)
20 Burpees

*25 min cap

SouthOrlandoCF

June 21st, 2017

Bike 3min
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Skill: 15 min EMOM
A: Ring Row
B: Hollow Rock
C: 30/24 Box Jumps


WOD: Death by Slam Ball (30/20)

SouthOrlandoCF

June 20st, 2017

Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Tri's and Shoulders


Strength: 15mins to find 1 RM Push Press

WOD: For Time
10 HSPU
50 Walking Lunges
25 Ring Dips
50 Walking Lunges
50 Push Ups
50 Walking Lunges
25 Ring Dips
50 Walking Lunges
10 HSPU

SouthOrlandoCF

June 19th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Hami's


Strength: 20 mins to find 1 RM Deadlift


WOD: For Reps
1 min ME Dubs
1 min ME DB Snatch 53/35
2 min ME Dubs
2 min ME DB Snatch 53/35
3 min ME Dubs
3 min ME DB Snatch 53/35

SouthOrlandoCF

June 16, 2017

Row 500m

Group Dynamic

Strength/Skill: Snatch
Spend 20 mins on technique and load. Take your time between lifts and focus on body positioning
and speed. Full squat is recommended.

WOD: 16 mins
4 mins complete:
2 Rounds:
12 Overhead Squats (75/55)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
10 Overhead Squats (95/65)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
8 Overhead Squats (115/80)
12 Toe 2 Bar
If you complete the above, add 4 mins and continue:
2 Rounds:
6 Overhead Squats (135/95)
12 Toe 2 Bar

*Each couplet has to be completed within the 4 mins alotted. If you complete the first 2 rounds in 2 mins then you have 6 mins to complete the next 2 rounds. The faster you go the more time you add to the next couplet.

SouthOrlandoCF

June 15th, 2017

Run and Bike 2:00
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lumbar and Chest


Strength: 15 mins to Find 1 RM Strict Press

WOD: For Time
400m Run
15 Clean and Jerk 155/105
200m Run
15 clean and Jerk 155/105
400m Run

SouthOrlandoCF

June 14th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Ankles and Hamis

Skill: 15 min EMOM
A: 35 Double Unders
B: Hand Stand Hold 45sec
C: 12 DB Snatch (Alt)

WOD: 10x1:00min work
3 Deadlift (255/175)
Shuttle Sprint (5,10,15)
AMRAP Burpees


1:30 min Break

SouthOrlandoCF

June 13th, 2017

Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Triceps and Chest


Strength: 12 min EMOM
Power Clean
Hang Power Clean
Hang Squat Clean


WOD: For Time
400m Run
18-16-14-12-10
Pull Ups
OH walking Lunge
400m Run

SouthOrlandoCF

June 12th, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Glutes

Strength: Back Squat
Find a Heavy Triple

WOD: 4 Rds for Time
30 Push Ups
15 Front Squats 115/80
15 Push Press 115/80
30 Sit Ups

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