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SouthOrlandoCF

October 31, 2014

HAPPY HALLOWEEN!

Row 500m
CF Warm up x 2

Strength/Skill: 9 min EMOM
1st min:9 Hang Squat Cleans + 1 Jerk
2nd min: 8 Hang Squat Cleans + 2 Jerks
3rd min: 7 Hang Squat Cleans + 3 Jerks
4th min: 6 Hang Squat Cleans + 4 Jerks
5th min: 5 Hang Squat Cleans + 5 Jerks
6th min: 4 Hang Squat Cleans + 6 Jerks
7th min: 3 Hang Squat Cleans + 7 Jerks
8th min: 2 Hang Squat Cleans + 8 Jerks
9th min: 1 Hang Squat Cleans + 9 Jerks

*Pick a weight that you can do the movements unbroken and within the minute. Try to stay true to the EMOM format.

WOD: "Halloween"

31 Box Jumps (24/20)
31 Pullups
31 Kettlebell Swings (53/35)
31 Front rack Lunge (95/65)
31 Toe to Bar
31 Push Press (95/65)
31 Good Mornings (25/15)
31 Wallballs (20/14)
31 Burpees

*20 min cap/AMRAP
Score is total reps completed

SouthOrlandoCF

October 30, 2014

Row 500m
CrossFit Warm Upx2

Dynamic Warm UP


WOD: EMOM perform 5 thrusters for as long as you can maintain.

Every five rounds/minutes increase the weight until you can no longer perfrom the required reps in the given time domain.


RX: 75/55, 95/65. 115/85, 135/95, and so increasing in 20# increments.

*three minutes following your final round perform a mile run for time.



CORE: 4x10 Across
Back Rack Lunge

SouthOrlandoCF

October 29, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up


Strength: 6x6 Push Press Across
*In between set warm up with pistol technique and modifications


WOD: For Time
20-16-12-8-4 Alternating Pistols
10-8-6-4-2 Muscle Ups
5-4-3-2-1 Strict HSPU

SouthOrlandoCF

October 28, 2014

Row or run 500m
CrossFit Warm Upx2


Warm Up: Burgener Warm Up+ Snatch Progression

Skill: Find 1 RM Power Snatch


WOD: For total Reps
3 Min AMRAP
3 Power Snatch 135/95
20 Double Unders 2:1

4 Min Rest

4 Min AMRAP
4 Power Snatch 115/80
20 Double Unders 2:1

5 Min Rest

5 Min AMRAP
5 Power Snatch 95/65
20 Double Unders 2:1



CORE: 150 Sit Ups

SouthOrlandoCF

October 27, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Squat Peogression

Strength: Back Squat 6x2 Across


WOD: For Time
1000m Row
6 Rds
9 Front Squat 135/95
9 Chest to Bar
9 Kettle Bell Swings 53/35

SouthOrlandoCF

October 24, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 2 Rounds
Lunge and twist
10 Leg swings
10 Arm Circles
10 Kettlebell Swings
15 Situps
20 Jumping Jacks

Skill/Strength: 10 min EMOM
1 Power Snatch
1 Hang Squat Snatch
1 Snatch
*Increase load throughout or stay at a lighter weight and work technique.

WOD: "Schlitz"
4 Rounds
400m Run
4 Muscle Ups (12 pullups/12 Dips)
40 Double Unders (120 Singles)

SouthOrlandoCF

October 23, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up + Hip Mobility


Strength: 8 Rounds of 30on 1:00 Off, lunge as far as possible in 30 seconds. Score is accumulated cones reached.

* Cones are set 10ft apart.


WOD: Run 5k

SouthOrlandoCF

October 22, 2014

Row or Run 500m 
CrossFit Warm Upx2

Warm Up: 1x
15 Leg Swings
15 Seconds in Spider Lunge 
15 Air Squats 
15 Knee Tucks
15 PVC Pass Through and Windmill
15 Ring Row 
15 Push Ups 



WOD: 3 RFT 
25 Wall Balls 20/14
25 KBS 53/35

WOD: Tabata 
Air Squat 
Double Unders 
Row for Cals
Sprawls 

SouthOrlandoCF

October 21, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Upx2

Warm Up: 1x
15 PVC Windmill
15 PVC Pass Through
15 Leg Swings
15 Hindu Push Ups
15 Ring Push Ups
15 Jump Squats
15 Bulgarian Split Squats (each)


Strength: 10 Min EMOM
3 Push Press (climbing)


WOD: For TIme
1000k Row
40 Pull Ups
30 Thrusters 95/65
20 Lateral Bar Burpees

Core: 3x
50 Sit Ups
50 Banded Back Ext.

SouthOrlandoCF

October 20, 2014

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm +
20 Leg Swings 
20 PVC Pass Through and Wind Mills
20 PVC OHS
20 Wall Squats 
20 Lunges 
20 Hindu Push Ups


Strength: Back Squat 
5x3 Climbing 


WOD: For Time 
6-5-4-3-2-1 MU
12-10-8-6-4-2 Burpee Box Jumps 24/20

10 Min AMRAP
3,6,9,12,..... Power Cleans 135/95
200m Run between rounds 


Foam Roll!!!!!!!!!

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