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SouthOrlandoCF

March 31, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 2 Rounds

5 Pushups

10 wallballs

15 Good Mornings

20 Sprawls

 

Strength: Back Squat 5x5

*Go 5-10lbs heavier than last week

 

WOD: 20 min AMRAP

7 Chest to bar pullups

14 pushups

21 Air squats


SouthOrlandoCF

March 28, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Bench Press

Heavy Doubles 5x2

 

WOD: For Time

400m Run

100 Double Unders

80 Air Squats

60 Kettle Bell Swings

20 Pull Ups

400m Run


SouthOrlandoCF

March 27, 2014

Row 500m

 

CF Warm up x 2

 

Group Dynamic: 3 Rounds

10 Figure 8's with KB

10 Kettlebell Swings

15 Situps

10 Lunges

 

WOD: "Bear Complex"

Barbell Complex that consists of 5 rounds of 7 sets of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

 

*You can't set the barbell down until each round is complete.

*Rest as needed between each round.

*Increase load on each round.

*20 min CAP!

 

Post: 1,000 meter row


SouthOrlandoCF

March 26, 2014

Row or Run 500m

CrossFit Warm Up

 

Dynamic Warm Up

 

Skill: 12 min EMOM

Odd: 2-5 HSPU

EVEN: 40-50 Double Unders 

 

WOD: 5 RFT

6 Power Snatche (135\95)

12 Box Jump Overs 24\20


SouthOrlandoCF

March 25, 2014

Row 500m

CrossFit Warm Upx3

Dynamic Stretching

 

Strength: Alternate between both movements for 4 Rds.

A.) 6 Reps of Push Jerk @65% of 1 RM

Stay consistent and think about recycling

B.) Max Reps Unbroken Pull Ups

 

WOD: 14min EMOM

Odd: AMRAP, 5 Bar over burpees and 5 Thrusters 95/65

Even: Rest


SouthOrlandoCF

March 24, 2014

Row 500m

CRossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Back Squat 5x5

 

WOD: For Time

800m Run

20 Pistols

30 Ring Dips

40m Walking Overhead Plate Lunge (45/25)

30 Ring Dips

20 Pistols

800m Run


SouthOrlandoCF

March 21, 2014

Row 500m

CrossFit Warm Upx3

 

Dynamic Warm Up+Agility Ladder

 

Skill: 12 min EMOM

Odd: 1-2 Rope Climbs

EVEN: 3-6 Single Arm KB OHS

 

WOD:

3 min AMRAP

20 Double Unders

10 Burpees

1 min Rest

3 min AMRAP

10 Slam Ball

100m Sprint

1 min Rest

3 min AMARAP

10 Ground to Overhead 45/25 plate

10 Walking Lunges 45/25 Plate


SouthOrlandoCF

March 20, 2014

Row 500m

 

Spend 5 mins foam rolling.

 

Group Dynamic Warm up:

3 rounds

10 PVC Pass throughs/Windmills

10 Hand release pushups

10 Jump squats

20 Jumping Jacks

 

Strength: 5 x 3 Push Press

 

WOD: 3 Rounds

400m Run

10 Deadlifts (135/95)

10 Handstand Pushups

10 Pullups


SouthOrlandoCF

March 19, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

Burgener WarmUp

 

Skill: 12 min EMOM

1 Power Snatch

1 Squat Snatch

 

WOD: 21-15-9

TTB

Box Jump

Hang Power Snatch 95/65


SouthOrlandoCF

March 18, 2014

Run 400m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength:3x

Max Effort

Ring Dips

Pull Ups

Hspu

Chin Ups

 

WOD: 12 min AMRAP

200m Run

10 Bar Over Burpees

30 Second Rest


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