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SouthOrlandoCF

August 29, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 3 Rounds
200m Run
10 Leg Swings front and back/side to side
10 Jump Squats
10 Situps
10 PVC Thrusters

Strength: Front Squat 6x2

WOD: 4 Rounds
10 Overhead Squats (95/65)
10 Box Jumps (24/20)
30 Double Unders (3:1 for singles)

Post: 100 Hollow Rocks

SouthOrlandoCF

Aug 28, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Running Progression


Skill: 6x400m on 3:00mins


WOD: 8 min AMRAP

3 HSPU
6 Pull Ups
9 Wall Balls 20/14

SouthOrlandoCF

Aug 27, 2014

Row or Run 500m
CrossFit Warm Upx2

Squat Therapy and Hip Mobility

Skill: Find a Heavy Complex:


High Hang Squat Clean 
Hang Squat Clean
Squat Clean
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

*All Done without Dropping the Bar.


WOD: 100 Burpees For TIme

SouthOrlandoCF

aug 26, 2014

Row or Run 500m
CrossFit Warm Upx2

Warm Up: 2x
200m Run
Lunge
Burpee Broad Jump
10 Hindu Push Ups
Spider Lunge

Warm Up: Snatch Progression

Skill: 10 min EMOM
Odd: Power Snatch+Squat Snatch+Hang Squat Snatch
Even: 3-7 Strict Pull Ups

WOD: For Time
1000m Row
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (95/65)

SouthOrlandoCF

Aug 25, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up

Strength: 1 RM Back Squat


WOD: For Time
5 Power Clean and Jerk (205/145)
5 Rds of Cindy: 5 Pull Ups, 10 Push Ups, 15 Air Sqt
1 Mile Run
5 Rds of Cindy
5 Power Clean and Jerk (205/145)

SouthOrlandoCF

Aug 22, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Burgener Warm Up


Strength: 8 Min EMOM
20 Double Unders
1 Snatch


WOD: Increasing Ladder on 1:30
100m Run
2 Slam Ball

100m Run
4 Slam Ball

100m Run
6 Slam Ball

100m Run
8 Slam Ball

Continue until you cant anymore with in the 1:30 time period.

SouthOrlandoCF

Aug 21, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up

WOD: For Time

5 Rds
7 Wall Balls
12 Pull Ups

@10 min
7 Rds
5 Burpees
10 Kettle Bells Swings 53/35

@20 mins
50 Burpee Box Jumps 24/20
*every two mins perform 5 goblet squats

Time Cap at 30 mins

SouthOrlandoCF

Aug 20, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility

Strength: Split Jerk  6x3

WOD:
"Diane"
21-15-9
Deadlift (225/155)
HSPU

CORE: 150 Sit-Ups

SouthOrlandoCF

Aug 19, 2014

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up

Skill: 10 min EMOM
3 Touch and Go Squat Cleans


WOD: 20 min AMRAP
400m Run
12 Toe to Bar
30 Seconds Rest

CORE: 50 Banded Good Mornings

SouthOrlandoCF

Aug 18, 2014

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Wall Ball Warm Up


Strength: Back Squat 7x3

WOD: "The Chief"

5x3min AMRAP

3 Power Cleans 135/95
6 Push Ups
9 Air Squats

Take a min rest between each AMRAP.
Score is total rounds completed.


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