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SouthOrlandoCF

August 22, 2017

Assault bike 20 cals

Dynamic Group Stretch

Strength: 50 Strict Pullups
*Overhand Grip

WOD: "The Chief"
Five 3 min rounds with 1 min rest:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Accessory: 4 x 20 each
A) Jumping Lunges
B) Ring Rows

SouthOrlandoCF

August 21, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and t-spine


Strength: BAck Squat
Find a heavy triple

WOD: 4 Rds for Time
15 Wall BAlls 24/20
15 Burpee Box Jumps 24/20

Accessory: Banded Good Mornings and Flutter Kick

SouthOrlandoCF

August 18, 2017

Row 500m
2 mins on the Assault Bike

Group Dynamic Together


Strength/Skill: Snatch
A) 10 mins to work up to a heavy single snatch.
B) 8 min EMOM of 1 power snatch + 1 overhead squat (Use 60% of heavy single)

WOD: 15 min cap
Buy In: 20 cals on the Assault Bike
3 Rounds
10 dumbell snatch per arm (50/35)
400m run

SouthOrlandoCF

August 17th, 2017

Row or Bike 4 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


WOD: 9 min AMRAP
5 Squat Cleans 155/105
25 Double Unders


Strength/Skill: 15 min EMOM
A: 5-7 Strict Pull Ups
B: 20 Walking Lunge
C: 5-7 Strict Dips

SouthOrlandoCF

August 16th, 2017

Run 400m
Bike 3mins

CrossFit Warm Upx2


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


WOD 1: Death by Shuttle Sprint
Add one shuttle sprint every consecutive min until you can no longer complete the required number of reps in the min.

WOD 2: Death by Wall Ball 20/14
Add 3 Wall Balls every consecutive min until you can no longer complete the required number of reps in the min.

Strength: Bench Press
Find a Heavy set of 2


SouthOrlandoCF

August 15, 2017

Row or Bike 4 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: QL and Chest

WOD: "Diane"
21-15-9
Deadlifts 225/155
HSPU


COND: 16 min EMOM
A: Row 15/12 Cals
B: 6 Push Press
C: Bike 12/10 Cals
D: Rest

SouthOrlandoCF

August 14th, 2017

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Glutes


Strength: 5x3 Pause Front Squat


WOD: 10-1 For Time
Box Jumps 24/20
Toe to Bar

SouthOrlandoCF

August 11, 2017

Row 500m

Group Dynamic

Strength: Strict Press
10 min EMOM
3 Strict Press every minute on the minute.
*Try and increase weight through the EMOM

WOD: 6 Rounds
3 Bar Muscle Ups (9 Pullups/9 Pushups)
9 Box Jumps (30/24)
3 Squat Snatch (135/95)

*18 min cap!

SouthOrlandoCF

August 10th, 2017

Bike 3 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Posterior Chain

Strength: 1 RM Weighted Pull UP
15 min


WOD: 10-20-30-40-50
KBS (53/35)
Sit Ups

SouthOrlandoCF

August 9th, 2017

Bike 3 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Ankle and Lats

WOD: 15 min AMRAP
10 DB S2OH each arm
20 Pistols Alt.
Shuttle Sprint


Cond: 4x500m Row
You go I go.

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