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SouthOrlandoCF

September 21st, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Everything


Strength: 12 EMOM
3 Power Cleans


WOD: 5 Rds for Time
10 Pull Ups
15 Deadlifts 155/105
20 Sit Ups

SouthOrlandoCF

September 20th, 2017

Bike 3 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Ankles and Calves


WOD: 45 min AMRAP
1 Mile Run
2k Row
30 Burpees Box Jumps 24/20

SouthOrlandoCF

September 19th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine

WOD: For Time
100-80-60-40-20
Double Unders
5-4-3-2-1
Squat Snatch 165/115


COND: 25-20-15-10-5
REST 1:1

SouthOrlandoCF

September 18th, 2017

Row 500m
CrossFit Warm Upx2


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

Strength: Front Squat
15 mins to find a Heavy Triple


WOD: 18 min AMRAP
26 OH Walking Lunge (45/25)
13 Burpees
7 Toe to Bar

SouthOrlandoCF

September 15th, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: Build to a Heavy Complex
Power Clean
Hang Squat Clean


WOD: 4 Rds for Time
400m Run
15 Pull Ups
15 Front Squats (% of Complex)

SouthOrlandoCF

September 11, 2017

CLOSED ALL DAY!

HURRICANE IRMA COMING THROUGH!

HUNKER DOWN YA'LL!!!

SouthOrlandoCF

September 8, 2017

Row 500m

Group Dynamic Together

Strength: Shoulder to Overhead
3 Push Press
2 Push Jerk
1 Split Jerk
*Work up to a heavy complex

WOD: 6 Rounds
1 Shuttle Sprint
10 Dips
15 Kettlebell Swings (53/35)
*15 min cap

SouthOrlandoCF

September 7th, 2017

Bike 2mins
CrossFit Warm Upx2


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

Strength: 12 min EMOM
Power Snatch
Hang Squat Snatch
OHS

WOD: For Reps
2 mins on, 1 min rest.

15 Thrusters
30 Dubs

Repeat each weight twice. Go up in weight and down in reps every two rounds.
*95/65, 115/80, 135/95, 155/105,.....

Continue until you can no longer complete the required amount of reps in the give two min interval.

SouthOrlandoCF

September 6th,2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm + Mobility
Mobility: Hips and Triceps


Strength/Skill: 15 min EMOM
A: Bike 12 cals
B: 3 Deadlifts
C: 20 Push Ups

WOD: 27-21-15-9
Box Jumps
Pull Ups
HSPU

SouthOrlandoCF

September 5th, 2017

Row 500m
CrossFit Warm Upx2


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


Strength: Walking Lunge
5x16 Increasing Load


WOD: 12 min AMRAP
7 Squat Cleans 135/95
7 Push Press 135/95
7 Bar over Burpees

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