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SouthOrlandoCF

March 23rd, 2017

Bike 3 Mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Calves


Cond: 6x400m on 3mins


WOD: 8 Rds for Time
5 Power Cleans (185/125)
12 Wall Balls (20/14)

SouthOrlandoCF

March 22nd, 2017

Run 800m
CrossFit Warm Upx2

Mobility: Lats and t-Spine


Strength: Overhead Squats

*Build to a Heavy Double

10 Min EMOM


WOD: 20 Min AMRAP

30 Dumbell Snatches 50/35
10 HSPU
400m Run

SouthOrlandoCF

March 21st, 2017

Row and Bike 500m
CrossFit Warm Upx2


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


Conditioning: 16 min EMOM
A: Row for Cals
B: 20 Push Ups
C: Bike 
D: Double Unders


WOD: 6 Rds for Time
15 Box Jumps
15 S2OH (115/80)
15 Sit Ups

SouthOrlandoCF

March 20th, 2017

Row and Run 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Glutes


Strength: 12 min EMOM
A: 5 Power Cleans
B: 5 Squat Cleans



WOD: 21-15-9-15-21
Thrusters
Pull Ups

SouthOrlandoCF

March 16th, 2017

Row or Run 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Quads


Strength: Push Jerk
5x3 Across


WOD: 5 Rds for Time

10 Squat cleans 155/105
10 Toe to Bar
10 Ring Dips

SouthOrlandoCF

March 15th, 2017

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lats and Chest


Strength/Cond: 12 min EMOM
A: Row for Cals 15/12
B: 10 Thrusters


WOD: 10 min AMRAP
Shuttle Sprint with one additional burpee after each sprint.

SouthOrlandoCF

March 14th, 2017

Row and Run 500m
CrossFit Warm Upx2


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


Strength: Back Squat
5x3 Climbing


WOD: 3 Rds for Time
40 Double Unders
30 KBS 53/35
20 Box Jumps 30/24
10 HSPU



SouthOrlandoCF

March 13th, 2017

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Shoulders+Glutes


Strength: Find a Heavy Complex
Power Clean
3 Push Press
2 Push Jerk
1 Split Jerk



WOD: 5 Rds for Time
7 Power Snatch 95/65
14 Wall Balls 20/14
21 Sit Ups

SouthOrlandoCF

March 10th, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Calves and Lats


Strength: 20 Mins to Find a Heavy Snatch


WOD: 4 Rds for Time
15 Box Jumps
200m Run
15 TTB
200m Run

SouthOrlandoCF

March 9th, 2017

Row 1000m
CrossFit Warm Upx2


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


Strength/Cond: 12 min EMOM
A: Row for Cals
B: DB Thrusters 10-15
C: 200m Run
D: Burpees 10-15


WOD: 16 min AMRAP
1 Round of DT w/DB
20 Pull Ups
50 Air Squats
2 Rounds of DT w/DB
20 Pull Ups
50 Air Squats
3 Rounds of DT w/DB
20 Pull Ups
50 Air Squats
4 Rounds of DT w/DB


*(50/35)
* Keep Adding an additional round of Dt for the duration of the workout.


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