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SouthOrlandoCF

June 30, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength: Back Squat 6x3

 

WOD: "Ultimate Warrior"

21-15-9

Thruster 135/95

Bar Muscle Up

 

(sub c2b and bar dip 1:1)

 

CORE: 100 Sit Ups w Plate


SouthOrlandoCF

june 27, 2014

Row 500m

CrossFit Warm Up x2

 

Dynamic Warm Up

 

Strength: Front Squat 4x5

 

WOD: For Time

30 Burpee Box Jumps 24/20

400m Run

15 Power Snatch 135/85

800m Run

15 Power Snatch 135/95

400m Run

30 Burpee Box Jumps 24/20

 


SouthOrlandoCF

June 26, 2014

Row 500m

CF Warm up x 2

 

Group Dynamic: 3 Rounds

Lunge and twist down

Bear crawl back

5 Burpees

10 Hand Release pushups

15 situps

10 PVC pass thru and windmills

 

Skill: 5 x 400m Runs

You have 3 mins to complete the 400m run. Whatever time is left over in the 3 mins is your rest time.

 

WOD: "JT" 

21-15-9

Handstand Pushups

Ring Dips

Pushups

 


SouthOrlandoCF

June 25, 2014

Row 500m

CrossFit Warm Upx2

 

Warm Up: 2x

10 SLDL

10 Front Squat

10 Strict Press

10 Good Mornings

 

(empty BB)

 

Skill/Strength: 5 Sets of Complex

Halting High Hang Clean

Pause for 2 sec bellow knee+

Pause for 2 sec above knee+

Pause for 2 sec at Pockets+

High Hang Clean

 

Build up to a heavy clean complex.

 

WOD: 12 Min EMOM

Odd: 7 Deadlift (AHAP)

Even: 50 Double Unders

 

 


SouthOrlandoCF

June 24, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up + Shoulder ROM

 

Strength: 10min EMOM

2 Strict Press

(Heavier then last week)

 

WOD: "FRAN"

21-15-9

Thrusters (95/65)

Pull Ups


SouthOrlandoCF

June 23, 2014

Row or Run 500m

CrossFit Warm Upx2

 

Dynamic Warm Up+ Squat Progression

 

Strength: Back Squat 6x4

 

WOD: 3 Rounds for Time

15 Overhead Squats 135/95

45 Kettle Bell Swings 53/35

 

CORE: 100 V-Ups


SouthOrlandoCF

June 20, 2014

Row or Run 500m

CrossFit Warm Up

 

Dynamic Warm Up

 

Strength: Overhead Squat 5x3

 

WOD: For Time

400m Run (Buy In)

3 Rds

20 Wall Balls 20/14

15 Burpee Box Jumps 24/20

400m Run (Buy Out)


SouthOrlandoCF

June 19, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 2 Rounds

200m Run

10 Kettlebell Swings

10 Situps

10 Good Mornings (Empty Barbell)

10 RDL's (Empty Barbell)

10 Push Press (Empty Barbell)

 

Strength: Deadlift

5 Sets of 3 reps

 

WOD:

6 min AMRAP:

9 Hang Power Cleans (135/95)

6 Front Squats

3 Shoulder to Overhead

 

Rest 3 mins

 

6 min AMRAP:

9 Hand Release Pushups

6 Toe to bar

3 Lunges (3 per leg)


SouthOrlandoCF

June 18, 2014

Run 400m

CrossFit Warm Upx2

 

Warm Up: 400m run

2x:

20 Jumping Jacks

20 Mtn Climbers

20 Sit Ups

20 Leg Swings

20 Hip Extention

 

 

WOD: "GHOST"

6 Rounds for Reps

Min 1: Row for Cals

Min 2: Burpee's

Min 3: Double Unders

Min 4: Rest

 

Score is total Reps

 

Core: 200 Sit Ups


SouthOrlandoCF

June 17, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up +

40 Wall Ball

100 Double Unders

1:00 Plank Hold

30 PVC Pass through and windmills

 

Skill: Handstand Progression

3x Max Effort Unbroken HSPU

 

Strength: 10 min EMOM

2 Strict Press

 

WOD: For Time

30 power Snatches 95/65

400m Run

20 Power Snatches 95/65

200m Run

10 Power Snatches 95/65

100m Run


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