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SouthOrlandoCF

November 17th, 2017

Row or Bike 3min
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: QL and Quads


Strength: Deadlift
A: 12 mins to find heavy triple
B: 1 rep @ 90% every 45 sec


WOD: 21-15-9
KBS 70/53
Box Jumps 24/20
Wall Balls 20/14

SouthOrlandoCF

November 16th, 2017

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine and Chest


Strength: A and B Push Press
A: 12 mins to Find a Heavy set of 3
B: 1 rep @ 90% of above every 45sec x9

WOD: "Nancy"
5 Rds for Time
400m Run
15 OHS (95/65)

SouthOrlandoCF

November 15th, 2017

Run 800m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: QL and Lats

Skill: 16 min EMOM
A: 3-7 Tire Flip
B: Battle Ropes 45 sec
C: Sled Push
D: Rest


WOD: 100 Lateral Bar Over Burpees for Time

SouthOrlandoCF

November 14th, 2017

Bike 3 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: QL and Chest


Strength: 15 mins to Find Heavy Complex
Power Clean
Hang Power Clean


WOD: 4 Rds for Time
30 Air Squats
20 Push Ups
10 Power Cleans (135/95)

SouthOrlandoCF

November 13th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Glutes


Strength: A and B Front Squat
A: 12 mins to find a heavy 5 rep max
B: 7 min EMOM 3 reps @85%

WOD: 3 Rds for Max Reps
0-2mins: 200m Run and Max Double Unders
2-3Mins: Max Single Arm S2OH DB 50/35
3-4Mins: Max Pull Ups
4-5Mins: Max Single Arm DB Snatch 50/35

*score is total reps

SouthOrlandoCF

November 10th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine


Strength/Cond: 16 min EMOM
A: 3 Power Snatches
B: 200m Run
C: 10 Toe to Bar
D: 10 Ring dips


WOD: 12 min AMRAP
Climb the ladder
2-4-6-8-10-12....
Power Snatches 95/65
Wall Balls 20/14

SouthOrlandoCF

November 9th, 2017

Bike 3 mins
CrossFit Warm Upx2

Dynamic warm up+Mobility
Mobility: Hips and Chest

Skill/Cond: 12 min EMOM
A: Bike 8/10 Cals
B: Walking Lunge
C: Double Unders


WOD: 4 Rds for Time
24 Box Jumps 24/20
18 Push Ups
12 Sit Ups

SouthOrlandoCF

November 8th, 2017

Row 1000m
CrossFit warm Upx2


Dynamic Warm Up+Mobility
Mobility: Chest and Lats

Strength: Push Press
A: 12 min to find a heavy set of 5
B: 7 min EMOM using 85% of above for 3 reps


WOD: 17 min AMRAP
400m Run
3 Rds of
3 HSPU
6 Pistols
9 Pull Ups

SouthOrlandoCF

November 2nd, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Hips

WOD: 5 Rds for Time
200m Run w/ Wall Ball 20/14
10 Front Squat 135/95


Cond: 2k Row

SouthOrlandoCF

November 1st, 2017

Row 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Quads


Strength: 1 RM Weighted Pull Up


WOD: 3 Rds for Reps
One min in each station with 2 min rest.

Bike Cals
Push Press 75/55
Box Jumps 24/20
Pull Ups
Burpees
2 min rest

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