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SouthOrlandoCF

December 31, 2013

CrossFit Warm Upx2

Dynamic Warm Up

 

Strength: Push Press 5x3

 

WOD:

6 min AMRAP

200m Runs w 20 sec Rest

2 min Rest

6 Min AMRAP

20 Unbroken Wallballs

2 min Rest

6 min AMRAP

30 Unbroken Double Unders

 

Score is total completed rounds.

 


SouthOrlandoCF

December 30, 2013

Row 500m

Crossfit Warm Upx2

 

Dynamic Warm Up

 

Strength: BackSquat

Find  1  RM

 

WOD: For Time

15-12-9-6-3

C2B

Clean And Jerk 135/95

Push Ups


SouthOrlandoCF

December 27, 2013

500m Row

CF Warm up x 2

Group Warm up x 2

10 Jumping Squats

Bear Crawl

10 Hollow Rocks

Bear Crawl back

 

Skill: 5 min stations

Muscle Ups

Pistols

HS Hold/Walk

L-Sit

WOD: 8 min AMRAP

2 Muscle Ups

6 Pistols

Handstand Walk 20 ft or bear crawl

Post AMRAP finisher: Tabata Hollow Rocks


SouthOrlandoCF

December 26, 2013

Row 500m

CF Warm up x 2

Group Dynamic

Strength:

Thruster

10 sets of 1 rep

*Work up to a heavy single

 

WOD:

800m Run

Then 5 Rounds:

10 Thrusters (95/65)

20 Kettlebell Swings (53/35)

Finish with 800m Run


SouthOrlandoCF

December 24, 2013

CrossFit Warm Upx2

Row 500m

 

Dynamic Warm Up

 

Strength: 10 min EMOM

2 Push Jerk

Increase weight three times over the course of the EMOM

 

WOD: 5 RFT

9 Box Jumps (30/24)

6 HSPU Deficit 45's

3 Hang Power Cleans (185/125)


SouthOrlandoCF

December 23, 2013

CrossFit Warm Upx2

400m Run

 

Dynamic Warm Up

 

Strength: Back Squat 5x3

 

WOD: For Time

150-100-50 Double Unders  (3:1)

90-60-30 Air Squats

30-20-10 Hand Release Push Ups


SouthOrlandoCF

December 20, 2013

Row 500m

CrossFit Warm Upx2

 

Skill: 10 min EMOM

Odd: 30sec L-sit

Even: 30sec Handstand Hold

 

 

WOD: For Time

(155/105#)

21 Front Squats 

21 Burpees

15 Squat Cleans

15 Over the Bar Burpees

9 Power Cleans

9 Burpee Pull Ups


SouthOrlandoCF

December 19, 2013

Row 500m

CF Warm up x 2

 

Strength: 5 sets

1 Mid hang snatch

1 Below the knee hang snatch

1 Snatch from the ground

*Try to go unbroken with all 3

Increase load throughout the 5 sets

 

WOD: 15 min AMRAP

7 Box Jumps (24/20)

7 Wallballs (20/14)

7 Pushups


SouthOrlandoCF

December 18, 2013

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Skill: 12 min EMOM

ODD: 2 Rope Climbs

EVEN: 20-30 Double Unders

 

WOD: DT      (155/105)

12 Deadlifts

9 Hang Cleans

6 Push Jerk


SouthOrlandoCF

December 17, 2013

Row 500m

CrossFit Warm Upx2

 

Strength: 5x Press Complex

 

2 Push Press

2 Push Jerk

 

 

 

WOD: "Nate"

20 min AMRAP

2 Muscle Ups

4 HSPU

8 Kettle Bell Swings (70/53)

 

(Conversion for the muscle ups are two ring dips and two pull ups/mu)


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