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SouthOrlandoCF

July 31, 2014

Row or Run 500m 

Crossfit Warm Upx2 

 

Dynamic Warm Up 

 

Strength: 

A) 7x3 Push Press 

B) 7x AMRAP Strict Pull Up

 

WOD: For Time

1 Mile Run

10 S2OH 115/85

10 Burpees

800m Run

15 S2OH 

15 Burpees 

400m Run 

20 S2OH 

20 Burpees 

 

 


SouthOrlandoCF

July 30, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Skill: Snatch Balance

Perform the Heaviest Complex

1 Snatch balance

2 OHS

 

WOD:

6 Min AMRAP

99 KBS 53/35

99 Double Unders

6 Min Rest

6 Min AMRAP

99 Goblet Squats 53/35

99 Double Unders


SouthOrlandoCF

July 29, 2014

Row or Run 500m

CrossFit Warm Up x2

 

Dynamic Warm Up

(Quads+Back)

 

WOD: 25 min AMRAP

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toe to Bar

30 Chest to Bar

30 Burpees

20 Power Cleans (145/100)

20 Push Jerks (145/100)

10 Snatches (145/100)

10 Muscle Ups

 

Extra Credit: Foam Roll!!!!


SouthOrlandoCF

July 28, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up+Squat Progression

 

Strength: Back Squat 5x5

 

Benchmark: Max UB HSPU

 

WOD: 5RFT

7 Deadlift 225/155

30 Air Squat

7 HSPU


SouthOrlandoCF

July 25, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Skill: 10 min EMOM

Odd: 5 Deadlifts

Even: 7 Burpees

 

WOD: 7 min AMRAP

Assending Ladder

20 Dubs, 1 Power Snatch (115/80)

20 Dubs, 2 Power Snatch

20 Dubs, 3 Power Snatch

 

CORE 50 TTB


SouthOrlandoCF

July 24, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 4 rounds of :15 of each movement

Jumping Jacks

Air Squat

Mountain Climbers

Jump Squats

Then 4 Rounds of :15 of each movment

Plank on elbows and toes

Superman

Right Sided plank on hand

Left sided plank on hand

 

Skill: 5 Rounds of 400m runs

3 mins to complete each one. Whatever it takes to run, you rest the remainder of that 3 mins

 

WOD: 15 min AMRAP

15 Handstand Pushups

15 Box Jumps

200m Run


SouthOrlandoCF

July 23, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Strength:

A) 15 mins to find 1 RM Power Clean

B) 10 min EMOM-2 Push Press (across)

 

WOD: 7 RFT

5 Power Cleans (70%)

30 Double Unders (3:1)

 


SouthOrlandoCF

July 22, 2014

Row 500m

CrossFit Warm Upx2

 

Burgener Warm Up

 

Skill: 7 min EMOM

1 Snatch (Squat, Power, Hang)

*Build Up to a working rep prior to the EMOM

 

WOD: For Time

95/65

20 Thrusters

20 Hang Power Cleans

20 Push Press

20 OHS

20 Front Squat

*Every min on the min do 5 burpees.


SouthOrlandoCF

July 21, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

WOD: " Helen "

3 RFT

400m Run

21 KBS 53/35

12 Pull Ups

 

Strength: Back Squat 6x4

 

Core: 100 Sit Ups for Time


SouthOrlandoCF

July 18, 2014

Row 500m

CrossFit Warm Upx2

 

Dynamic Warm Up

 

Skill:

1 min Power Snatch 135/95

1 min rest

1 min Ring Dip

1 min rest

1 min power clean and Jerk 155/105

1 min rest

1 min Ring Dip

1 min rest

1 min Deadlift 225/155

1 min rest

1 min Ring Dip

 

WOD: 3 RFT

400m Run

12 Burpees

21 Box Jumps 24/20


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