Don’t wait. Get started now. Click here to schedule your first free intro class

SouthOrlandoCF

September 30. 2014

Row 500m
CrossFit Warm Upx2

Dynamic Mobility + Snatch Warm Up

Strength: Bench Press 6x4


WOD: For Time
Buy In 800m Run
5 Rds
9 C2B
6 Squat Snatch 95/65
3 Strict HSPU
Buy Out 800m run

SouthOrlandoCF

September 29, 2014

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up and Squat Progression


Strength: Back Squat 5x5


WOD: "Grace"
30 Clean and Jerks 135/95


CORE: 1000m Row + 100 Sit Ups

SouthOrlandoCF

September 26, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 3 Rounds
200m
15 Kettlebell Swings
10 Straight Legged Deadlifts (Barbell)
10 Push Press (Barbell)
10 Good Mornings (Barbell)

Skill/Strength: 11 min EMOM
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Squats

WOD: 3 Rounds
60 Double Unders (180 Singles)
30 Wallballs (20/14)
15 Deadlifts (225/155)

SouthOrlandoCF

September 25, 2014

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up and Running Drills


Skill: 15 min Free for All
Practice any Skill!!!!


Aerobic Cond: 4x400m with 1 min Rest



WOD: For Time

Buy In: 30 Jump Squats
75 Burpees
Buy Out: 30 Push Ups

*3 reverse burpees will be done on the minute every
min starting at min 2 until the completion of the burpees.

SouthOrlandoCF

September 24, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up + Jerk Technique

Strength: Find a 1 RM Behind the Neck Split or Push Jerk


WOD: 10 min AMRAP
5 Push Jerk 155/105
7 Muscle Ups
12 Wall Balls 20/14

SouthOrlandoCF

September 23, 2014

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up + Double Under EMOM


Skill: 10 min EMOM
Odd: L-Sit (Supported or Hanging)
Even: 3 Touch & Go Power Cleans


WOD: For Time
10-9-8-7-6-5-4-3-2-1
Front Squat 115/85
200m Run after each round.

SouthOrlandoCF

September 22, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Mobility

Strength: Back Squat
10-8-6-4-2

Aim for a heavy double, possibly a two rep max.


WOD: "Filthy Fifty"

50 reps of each movement

Box Jumps 24/20
Jumping Pull Ups
KBS 35/24
Walking Lunge
Knee to Elbow
Push Press 45/35
Back Extensions
Wall Balls 20/14
Burpees
Double Unders

SouthOrlandoCF

September 19, 2014

Row 500m
CF Warm up x 2

Group Dynamic: Agility Ladder

Strength: Work up to a heavy set of:
1 Push Press
1 Push Jerk
1 Split Jerk

WOD: 3 Rounds
100m Run
15 Box Jump Overs (30/24)
100m Run
10 Deadlifts (135/95)
7 Shoulder to Overhead (135/95)

Post: 50 Situps/50 Leg lifts FAST!

SouthOrlandoCF

september 18, 2014

Row or Run 500m
Crossfit Warm Upx2


Spend 5 mins on Mobility

Dynamic Warm Up and Squat Progression


Strength: Front Squat 6x3


WOD: For Time
Wall Balls     50-40-30-20-10
Double Unders 100-80-60-40-20


Alternate back and fourth between movements.

SouthOrlandoCF

September 17. 2014

Row or Run 500m
Crossfit Warm Upx3

Dynamic Warm Up+Shoulder ROM

Strength: Weighted Pull Ups
7x2 across


WOD: "JT"ish

21-15-9
w 50 double Unders between each round

HSPU
Ring Dips
Push Ups


CORE: 100 V-Ups

Next