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SouthOrlandoCF

April 30, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength:

Build up to a heavy Snatch

 

WOD: 7min AMRAP Toe to Bar

 

Every min on the min perform 7 deadlift @225/155

Start with Deadlift


SouthOrlandoCF

April 29, 2014

Row 500m

CrossFit Warm Upx2

 

Warm Up: PVC Pass Throughs 3mins

3x around

10 Sec. H.S. Hold (active shoulders)

10 Wall Balls

10 Ankle rotations

10 Burpee Push Ups

 

Strength: Max Weight for Complex

2 Push Jerk

2 Split Jerk

 

WOD: "Surfer on Acid"

3RFT

400m Run

21 Burpees

 

 

 


SouthOrlandoCF

April 28, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Back Squat

5x3 Across

 

WOD: 3 RFT

30 Pistols Alt.

7 Burpee MU (scale to Burpee Pull Up)

10 Hang Power Snatch (95/65)


SouthOrlandoCF

April 25, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Front Squat 5x3

 

WOD 7 min AMRAP

10 Deadlift 275/185

10 Lateral Bar Over Burpees

 

CORE: 200 Flutter Kicks


SouthOrlandoCF

April 24, 2014

Row 500m

CF Warmup x 2

Group Dynamic: 7 min EMOM of double unders

 

Skill: Max box jump height

 

WOD: 4 Rounds

400m run

10 Overhead Squats (135/95)

30 Double Unders (3:1 for singles)


SouthOrlandoCF

April 23, 2014

Run 400m

Group Dynamic: 3 Rounds

10 Straight leg deadlift

10 Strict press

10 Front squat

10 Good mornings

10 Pass thru's and windmills

 

Strength: Shoulder to overhead complex

1 Push press

1 Push jerk

1 Split jerk

*Increase to a heavy complex

 

WOD: Power Elizabeth

21-15-9

Power Clean (135/95)

Ring Dips


SouthOrlandoCF

April 22, 2014

Run 400m 

CrossFit Warm Upx2

 

Dynamic Warm Up

Skill: Kettle Snatch Progression

 

WOD: 2000m Row For Time

 

Skill: 16 min EMOM

Odd: 3-5 Burpee Box Jumps

Even: 3-5 KB Snatch (each arm)

 


SouthOrlandoCF

April 21, 2014

Row ro Run 500m

CRossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Back Squat 1 RM

 

WOD: CINDY

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats


SouthOrlandoCF

April 18, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Burgener Warm Up

Snatch Progression

 

Skill: 10 min EMOM

Three Position Snatch

Top of the knee

Bottom of the knee

Floor

 

WOD: For Time

15-12-9

Clean and Jerk 135/95

C2B


SouthOrlandoCF

April 17, 2014

Row 500m

Group Dynamic: CF Warm up x 2

 

Strength:

1 Squat Clean

1 Front Squat

1 Thruster

*Get as heavy as you can in this complex. Barbell stays in your hands for all three movements.

 

WOD:

Wallballs 50-40-30-20-10

Box Jumps 25-20-15-10-5

For time. Complete 50 wallball, then move to 25 box jumps. Move back and forth till you complete the couplet.

20 min time cap.


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