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SouthOrlandoCF

Nov 29, 2013

Row 500m

CrossFit Warm Upx2

Dynamic Warm Up

 

Strength: Find a 1RM Psuh Press

 

WOD:

Men 4:30

Women 5:30

Row 1000m

Perform as many Push Press as possible in remaining time.

Men: 155-115

Women 95-55

 

Rest 1:00

 

Men 5:00

Women 6:00

Run 800m

Perform as many Back Squat as possible in remaining time.

Men 225-155

Women 155-115


SouthOrlandoCF

Nov 28, 2013

Happy Thanksgiving!!!!!!!!!!!

 

Dynamic Warm Up

 

Teams of Three

150 Reps of each movement

Double Unders

Front Squat 75/55

Sit Up

Wall Ball

Burpees

Push Press 75/55

Box Jump

 

Only one person can work at a time.


SouthOrlandoCF

November 27, 2013

Row 500m

CrossFit Warm Upx2

Dynamic Warm Up

Burgener Warm Up

Strength: 15 min to find a heavy Three Position Snatch

(above, below, floor)

 

WOD: 9 min AMRAP

Climb the ladder of Kettle Bell Swings

20 Double Unders

3 KBS 53/35

20 Double Unders

6 KBS

20 DU

9 KBS

20 DU

12 KBS

20 DU

15 KBS

Continue until time expires


SouthOrlandoCF

November 26, 2013

Row 500m

CrossFit Warm Upx2

Dynamic Warm Up

 

Core EMOM 10mins

Odd: 40 sec plank/20 sec rest  

Even: 1 Turkish Get up per arm. Heaviest weight possible.

 

WOD: "MARY" 

20 min AMRAP

5 HSPU

10 Psitols

15 Pull Ups


SouthOrlandoCF

November 25, 2013

Row 500m

CrossFit Warm Upx2

Dynamic Warm Up

 

Strength: Thruster 5x3

Build up to a heavy triple

 

WOD: For Time

21 Squat Cleans

400m Run

15 Thrusters

400m Run

9 Squat Clean Thrusters

400m Run

 

SX: 95/65

RX: 115/75

RTG: 135/95


SouthOrlandoCF

November 22, 2013

Row 500m

CrossFit Warm Upx2

Dynamic Warm up

 

 

Squat Technique

10 Min EMOM

One Handed KB Overhead Squat

3-6/hand per min

 

WOD: 15min AMRAP

8 Power Snatches

7 OHS

6 Back Rack Step Ups (24/20)

5 HSPU

200m Run

 

SX: 75/45#

RX: 95/65#

RTG: 115/85#


SouthOrlandoCF

November 21, 2013

CrossFit Warm Upx2

Dynamic Warm Up

 

Strength: 10x3

Weighted Pull Ups

Weighted Dips

 

Alternate between the two with a 1-2 min rest.

 

WOD: 5 RFT

10 Hang Power Cleans

10 Burpees

 

SX: 95/65

RX: 135/95

RTG: 155/105

 

 

 


SouthOrlandoCF

Nov 20, 2013

Run 400m

CrossFit Warm Upx2

Dynamic Warm Up

 

Gymnastics Rotaion

5 mis soent at each station.

1) Ring Rows, Pull Ups, Muscle Ups

2) Push Ups, Ring Push Ups, Bar Dips, Ring Dips

3) HS Hold HS Push Up, HS Walk

4 L-Sit

 

WOd: Karen

150 Wall Balls for Time (20/14)


SouthOrlandoCF

November 19, 2013

Run 800m

CrossFit Warm Upx2

 

Skill: 16min EMOM

Odd: 6-12 Box Jumps

Even: Power Clean, Hang Power Clean, Push Jerk

 

WOD: Grace

30 Clean and Jerks for Time (135/95)  


SouthOrlandoCF

November 18, 2013

Row 500m

CrossFit Warm Upx2

 

Strength: Back Squat 6x3

 

WOD: Helen

3 RFT

400m Run

21 KBS 53/35

12 Pull Ups

 

 


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