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SouthOrlandoCF
asdfasdf

February 28, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Skill: 3 Position Clean

High Hang

Low Hang

Floor

Done without droping the bar or resting.

 

WOD: 2 RFT

40 Squats

30 Push Ups

20 Wall Balls (14/10)

10 Pull ups


SouthOrlandoCF
asdfasdf

February 27, 2014

Row 500m

CF Warm up x 2

Group Dynamic

 

Skill/Strength: 5 Rounds

8 Weighted Lunges

8 Dips

 

WOD: 25 min AMRAP

800m Run

50 Situps

25 Burpees


SouthOrlandoCF
asdfasdf

February 26, 2014

Run 400m

CrossFit Warm Upx2

 

Wall Ball Indian run...:)

Wall Ball Pass

 

Dynamic Stretching

 

Skill: 10 EMOM

Odd: 5 Push Press and 5 Box Jumps (24/20)

Even: 5 Toe to Bar and 5 Burpees

 

WOD: For Time

1000m Row

30 Hang Power Cleans

30 Chest to Bar Pull Ups

 


SouthOrlandoCF
asdfasdf

February 25, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up (Hip Flexors, Shoulders)

 

Skill: 10 Min EMOM

3-5 Hspu work on technique

3-5 C2B working on kipping technique

 

WOD: For Time

10-9-8-7-6-5-4-3-2-1

Thrusters (105/75)

After each round 30 Double Unders


SouthOrlandoCF
asdfasdf

February 24, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Back Squat

Find 1 RM

 

WOD: 10 min AMRAP

15-12-9

Power Snatch (95/65)

Toe to Bar

*with remaining time perform as

many burpee box Jumps as possible.


SouthOrlandoCF
asdfasdf

February 21, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Jerk (Split or Push)

5x3

 

WOD: 7 min AMRAP

Wall Balls 20/14

Every min on the min perform 5 Deadlifts @185/120


SouthOrlandoCF
asdfasdf

February 20, 2014

Row or Run 500m

CrossFit Warm Upx2

 

2x (warm up pace)

20 Wall Balls

20 Mountain Climbers

20 PVC Pass Through

Bear Crawl two ways

 

Shoulder Stretches

 

Skill EMOM:

3-5 Ring Dips

3-5 TTB

 

WOD: For Time

21 Lateral Box Jump Overs 20/16

21 Pull Ups

400m Run

15 Lateral Box Jump Overs 20/16

15 Pull Ups

400m Run

9 Lateral Box Jump Overs 20/16

9 Pull Ups

400m Run


SouthOrlandoCF
asdfasdf

February 19, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: 12 Min EMOM

1 High Hang Squat Clean

1 Squat Clean

 

WOD: 12 min AMRAP

70 Double Unders

50 Bar over Burpees

30 Squat Clean Thrusters (95/65)

10 Muscle Ups


SouthOrlandoCF
asdfasdf

February 18, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

Burgener Warm Up

 

Skill: 12 Min EMOM

Odd: 2 Snatches (no T&G)

Even: 20-30 Double Unders

 

WOD: Tabata

TTB

Box Jump 24/20

Row (cals)

S2OH 95/65


SouthOrlandoCF
asdfasdf

February 17, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Back Squat 5x5

 

WOD: For Time/20 min AMRAP

(95/65)

20 Thrusters

20 Power Cleans

20 S2OH

20 OHS

20 Front Squat

 

while performing EMOM 5 burpees for the duration of your reps.

 

 

 


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