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SouthOrlandoCF
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April 27, 2017

Row 500m

Group Dynamic

Strength: Push Press
5 sets of 3 reps
*Use same weight for all sets. Moderately heavy load.

WOD: 21-15-9
Push Jerk (135/95)
Box Jump (24/20)

SouthOrlandoCF
asdfasdf

April 26, 2017

Row 1000m

Group Dynamic

Strength: Deadlift
6x10
Use a lighter load and do all sets unbroken.

WOD: 2 Rounds
30 Lunges with Kettlebell (53/35)
30 Kettlebell Swings (53/35)
30 Pushups
30 Thrusters (75/55)
30 Pullups
800m Run

SouthOrlandoCF
asdfasdf

April 25th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Hips


Strength: 15 min EMOM
A: Bike
B: Bent Over Row
C: Strict Press


WOD: 16.2
In a 4 min Window
25 Toe to Bar
50 Double Unders
15 Squat Cleans 135/85

If finished before 4 mins complete,
25 toe to Bar
50 Double Unders
13 Squat Cleans 185

If finished before 8 mins complete,
25 Toe to Bar
50 Double Unders
11 Squat Cleans 225/145

SouthOrlandoCF
asdfasdf

April24th, 2017

Row 500m and Run 400m
CrossFit Warm Upx2

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


Strenght: Back Squat
6x4 Across

WOD: 20 Min AMRAP
100 DB Snatch 50/35
800m run
60 Burpees
40 Muscle Ups



SouthOrlandoCF
asdfasdf

April 21, 2017

Row 500m

Group Dynamic

Strength: Deadlift
Find a 3 rep heavy set

WOD: "Grace"
30 Clean and Jerks (135/95)

SouthOrlandoCF
asdfasdf

April 20th, 2017

Run 400 Backwards and 400 forwards.
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Lumbar


Strength: 2k Row for Time


WOD: 4 Rds for Time
30 KBS 53/35
15 Burpee Broad Jumps
400m Run

SouthOrlandoCF
asdfasdf

April 19th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest


Strength: 12 min EMOM
A: 3 Push Press Heavy
B: 20 ZPress
C: Row 15/12 Cals


WOD: 21-18-15-12-9
Squat Snatch (95/65)
Pull Ups

SouthOrlandoCF
asdfasdf

April 18th, 2017

Row and Bike 500m
CrossFit Warm Upx2

Dynamic Warm UP+Mobility
Mobility: QL and Adductor


Strength: Snatch Complex

Build to a heavy Complex
2 Snatch Pulls
2 Power Snatch
2 OHS


WOD: 16 min AMRAP
Climb the Ladder
10-20-30-40-50
Wall Balls 20/14
Burpee Box Jumps Overs 24/20
200m Run

SouthOrlandoCF
asdfasdf

April 17th, 2017

Row 500M and Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Adductors


Strength: Back Squat
5x5 Across


WOD: For Reps

7 min AMRAP
7 Toe to Bar
30 Double Unders

3 Min REST

7 min AMRAP
5 Power Cleans 135/95
5 HSPU

SouthOrlandoCF
asdfasdf

April 14, 2017

Run 400m

Group Dynamic

Skill/Endurance: 6 x 400m Runs
Every 2:45 Run 400m

WOD: 6-9-12-9-6
Burpees over the bar
Front squat (155/105)

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