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SouthOrlandoCF

May 30, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Burgener Warm Up

 

WOD: With a Running Clock

4 RFT

5 Power Cleans 135/95

10 box Jumps 24/20

 

@ 7min mark start

2 RFT

15 Pull ups

8 Hang Squat Snatch 115/80

 

@ 18min mark start

4RFT

8 Thrusters 95/65

30 Double Unders

 


SouthOrlandoCF

May 29, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

Burpee Warm Up

 

WOD: "Surfer on Acid"

3 RFT

400m Run

21 Burpees

 

Strength: 5x5 Back Squat 65-75%

 

Core: 3x10 Good Mornings


SouthOrlandoCF

May 28, 2014

Run 400m

CrossFit Warm Upx2

 

Running Drills+dynamic Warm Up

 

Skill: 10min EMOM

100m Sprint

 

WOD: 10 min AMRAP

6 Box Jump Overs 24/20

9 Ring Dips

12 Wall Balls

 

Extra Credit: L-Sits

3x30sec L-Sit Hold


SouthOrlandoCF

May 27, 2014

Row 500m

CrossFit Warm Up

 

Dynamic Warm Up

 

Strength: 5x S2OH complex

3 Push Press

2 Push Jerk

1 Split Jerk

 

WOD: For Time

100 Double unders

3 RFT

15 Deadlift 225/155

21 Sit Ups

100 Double Unders


SouthOrlandoCF

May 26, 2014

MURPH

 

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

 

Partition reps inside the miles how ever you wish.


SouthOrlandoCF

May 23, 2014

Row 500/Run 400m

CF Warm up x 2

 

Skill: 10 min EMOM

Odd: 1 Rope Climb

Even: 5 1 arm Overhead KB Squat (Each Arm)

 

WOD: 21-15-9-6-3

Power Snatch (95/65)

Box Jumps (24/20)


SouthOrlandoCF

May 22, 2014

Row or Run 500m

Crossfit Warm Upx2

 

Dynamic Warm Up

Wall Ball Indian Run

 

Strength: Superset 5x

A) 2 Pause Front Squat (2 sec)

B) Unbroken Max Effort Ring Dip

 

WOD: 7min AMRAP

15 Wall Balls (20/14)

15 Double Unders (2:1)

 

Core: 200 Flutter Kicks


SouthOrlandoCF

May 21, 2014

Row or Run 500m

Crossfit Warm Upx2

 

Dynamic Warm Up+2x

10 Wall Balls

10 Push Ups

10 Sit ups

10 Bend and Reach

 

Strength: Work to a heavy Power Clean

 

WOD: 15-12-9

Power Clean and Jerk (155/105)

Muscle Ups (sub C2B)


SouthOrlandoCF

May 20, 2014

Row 500m

CrossFit Warm Upx2

 

Warm Up: 3x

10 PVC Pass Through

10 Push Up

10 Leg Swings

10 Air Squat

 

Strength: 8min EMOM

2 Push Press

2 Push Jerk

 

WOD: 30 min EMOM

Min 1: 12 Burpees

Min 2: 200m Run

Min 3: 5 HSPU

 


SouthOrlandoCF

May 19, 2014

Row or Run 500m

Crossfit Warm Upx2

 

Dynamic Warm Up

 

Strength: Back Squat

Build up to a 3 Rep Max

 

WOD: "Nancy"

5 RFT

400m Run

15 Overhead Squats (95/65)


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