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SouthOrlandoCF

October 16th, 2017

Row 500m
CrossFit Warm Upx2

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


Strength: A and B
A: 10 mins to find a Heavy set of Five
B: 8 min EMOM, 3 reps @ 9-% of above


WOD: 10 min AMRAP
30 Double Unders
15 Thrusters 75/55
7 Pull Ups

SouthOrlandoCF

October 13, 2017

Bike 3 mins

Group Dynamic

Strength/Skill: 10 min EMOM
1 Power Snatch
*Go up in weight as needed

WOD: 5 Rounds
10 Deadlifts (185/125)
15 Pushups
20 Situps
1 Suicide Run

15 min cap!

SouthOrlandoCF

October 12, 2017

Run 400m

Group Dynamic

WOD: 4 Rounds
Work for 2 mins/Rest for 1 min
4 muscle ups
40 Double Unders
Remaining time AMRAP front squats (135/95)
*Score is total front squats

Conditioning: 10 rounds
Partner up! You go I go:
250m row or 200m run

SouthOrlandoCF

October 11th, 2017

Row 500m and Bike 2mins
CrossFit Warm Upx2

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

Strength: Deadlift
20 mins to Find a Heavy Triple


WOD: 15 Min AMRAP
30 Cal BIKE Buy In
12 Slam Balls 30/20
9 Box Jumps 24/20
6 Toe to Bar

SouthOrlandoCF

October 10, 2017

Assault Bike 2 mins

Group Dynamic

Skill: "JT"
21-15-9
Handstand Pushups
Ring Dips
Push Ups
*Not for time

WOD: 4 Rounds
400m Run
50 Air Squats

SouthOrlandoCF

October 9th, 2017

Row 500m
CrossFit Warm Up

Dynamic Warm Up+Mobility
Mobility: Hips and Lats

Strength: Back Squat
Find a Heavy Set of 3


WOD: For Time
1-2-3-4-5
Squat Cleans (205/145)
20-18-16-14-12
Burpee Pull Ups

SouthOrlandoCF

October 6th, 2017

Row 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Chest


Strength: 12 min EMOM
Snatch Pull
Hang Squat Snatch
Squat Snatch


WOD: For Time
3 Rds for Time
40 Double Unders
20 Toe to Bar

2 min Rest

3 Rds for Time
20 Hang Power Snatch
40 Double Unders

SouthOrlandoCF

October 5th, 2017

Bike 3 min
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Chest and Shoulders


Strength: 20 min to Find a Heavy Single
Push Jerk or Split Jerk


WOD: For Time
60 Cal Bike
50 Cal Row
40 DB Push Press (50/35)

SouthOrlandoCF

October 4th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: 12 min EMOM
Perform a Clean Complex EMOM

Clean Pull
Hang Squat Clean
Squat Clean


WOD: 4 Rds for Reps 
3min AMRAP w 1 min REST
4 Deadlift 225/155
8 Box Jumps 24/20
12 Sit Ups

*Pick up where you left off after breaks, total rounds is score.

SouthOrlandoCF

October 3rd, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Shoulders

Skill/Strength: 15 min EMOM
A: Bike 12/10 Cals
B: Plank 45 sec
C: 3 Push Press


WOD: 18 min Clock
50 Wall Balls 20/14
200m Run
40 Wall Balls
400m Run
30 Wall Balls
800m Run
*AMRAP Burpees in remaining time.

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