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SouthOrlandoCF

January 31, 2014

CrossFit Warm Upx2

Row or Run 500m

 

Dynamic Warm Up

 

WOD: Nancy

5 RFT

400m Run

15 Overhead Squats

 

Midline: 3 Rounds (not for time)

20sec L-sit

20 TTB

20 Amreican Swing KBS (70/53)


SouthOrlandoCF

January 30, 2014

Row 500m

CF Warmup x 2

Group Dynamic: 2 Rounds

Bear Crawl down and back

10 Burpees

10 PVC Thrusters

10 Pass Throughs/Windmills

 

Benchmark WOD: "Cindy"

20 min AMRAP

5 Pull ups

10 Push ups

15 Air Squats

 

Strength from the rack:

Snatch grip push press

2 Overhead squats

*Get heavy as possible


SouthOrlandoCF

January 29, 2014

Run or row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

WOD: "Diane"

21-15-9

Deadlift (225/155)

Hand Stand Push Ups

 

Strength: 20 rep max Push Press

 

Extra: :)


SouthOrlandoCF

January 28, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

WOD: "HELEN"

3 RFT

400m Run

21 Kettle Bell Swings

12 Pull Ups

 

Skill: 5 Touch and Go Power Cleans

5 Power Ceans on 1:30min for 5 rounds

 

Extra: :)


SouthOrlandoCF

January 27, 2014

CrossFit Warm Upx2

Run or Row 500m

 

Its the begining of BENCHMARK WEEK!!!!!!

 

WOD: ANNIE

50-40-30-20-10

Double Unders

Sit Ups

 

Strength: Back Squat

5x5

 

Extra: ???????


SouthOrlandoCF

January 24, 2014

Row 500m

CF Warm up x 2

Groupd Dynamic

 

Benchmark: Max Unbroken Pullups 1 set

 

Strength: Front Squat 5x3

 

WOD: 13.4

7 min AMRAP

3 Clean and Jerks (135/95)

3 Toe to bar

6 Clean and Jerks

6 Toe to Bar

9 Clean and Jerks

9 Toe to bar

12 Clean and Jerks

12 Toe to bar

etc...

Get as far as you can in the ladder in the 7 mins.


SouthOrlandoCF

January 23, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 3 Rounds

10 Burpees

20 Jumping Jacks

10 Air Squats

10 PVC Pass Thru's/Windmills

 

Strength: 7 sets of 3 Push Press

* Keep same weight for all 7 sets. 80% of 1 RM

 

WOD:

400m Run

9 Snatches (135/95)

400m Run

15 Snatches

400m Run

21 Snatches

400m Run

TIME!


SouthOrlandoCF

January 22, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Skill: 5 min stations

Ring Dips

HS Walk/ HS Hold

L-Sit

TTB

 

WOD:

3min AMRAP

6 Burpee's

6 HSPU

1:30 Rest

3min AMRAP

24 DU's

6 Pistols

1:30 Rest

3min AMRAP

12 Pull Ups

100m Sprint


SouthOrlandoCF

January 21, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Skill: 15 min to find 1 RM Squat Clean Thruster

 

WOD: 5 RFT

15 Sit Ups

15 Supermans

10 Thrusters (135/95)

10 Clean and Jerks (135/95)


SouthOrlandoCF

January 20, 2014

Row or Run 500m

Crossfit Warm upx2

 

Dynamic Warm up

 

Strength: Back Squat 5x5

 

WOD: 12 min AMRAP

Incresing ladder 1,2,3,4....

Wall Balls (20/14)

Pull Ups

OHS (95/65)


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