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SouthOrlandoCF

November 28, 2014

Row or Run 500m 
CrossFit Warm Upx2


Dynamic Warm Up+Hip ROM

Strength: Deadlift 

10-8-6-4-2

Increase weight every set. 


WOD: 35 min AMRAP 
100 Double Unders 
90 Box Jumps 24/20
80 Deadlifts 115/80
70 Push Ups 
60 Power Cleans 115/80
50 Toe to Bar 
40 Wall Balls 20/14
30 Push Press 115/80
20 Chest to Bar 
10 Burpees to a target 

SouthOrlandoCF

November 27, 2014

Happy Thanksgiving!!!!!

SouthOrlandoCF

November 26, 2014

Row or run 500m 
CrossFit Warm Upx2

Dynamic Warm Up+Burgener Warm 

Burgener Warm Up (PVC)
Burgener Warm UP (BB)


Skill/Strength: Find a Heavy Snatch Complex 
Power Snatch + Squat Snatch 

Build as heavy as technique will allow, reps must be touch and go. 


WOD: 30 Snatch @75% of 1 RM Complex 
Reps must be performed as touch and go. 
Every time a rest is needed perform 2 Muscle Ups 

2 Pull Ups + 2 Dips/1 Muscle Up




SouthOrlandoCF

November 25, 2014

Row or Run 500m
Crossfit Warm Upx2

Dynamic Warm Up+ Jumping


Skill: 10 Mins to find max Seated Box Jump


Skill: 10 min EMOM
3 Deadlift
2 Hang Clean
1 Jerk


WOD: 15-12-9-6-3
Burpee Facing Box Jump Overs
Between each round perform 50 Double Unders

SouthOrlandoCF

November 24, 2014

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up+Squat Progression

Strength: Back Squat
20 Rep Max


WOD: 3 RFT
400m Run
12 Thrusters 95/65
21 Toe 2 Bar

SouthOrlandoCF

November 21, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 4 Rounds of :15 secs of work
Jumping Jack
Air Squat
Mountain Climber
Jump Squats

Skill/Strength: Spend 15-20 mins warming up the squat snatch. Working technique and finding the working weight for the wod.

WOD: "Amanda"
9-7-5
Muscle Ups (2:1 Pullups/Dips)
Squat Snatch (135/95)

SouthOrlandoCF

November 20, 2014

Row or Run 500m
CrossFit Warm Upx2



Dynamic Warm Up


Skill: Overhead Walking Lunges
6x 10 steps As heavy as possible

WOD: For Time
15 Thrusters 115/80
90 Double Unders
12 Thrusters 115/80
120 Double Unders
9 Thrusters 115/80
150 Double Unders

SouthOrlandoCF

November 19, 2014

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Should ROM

Strength: Strict Pull Ups
RX: 60
SX: 45


WOD: 20 Min EMOM
100m Run
6 Burpees

SouthOrlandoCF

November 18, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up


Skill: 10 min EMOM
4 HSPU
10 Double Unders
10 Jump Squats



WOD: Death by Power Clean
155/105

Perform one additional rep every minute until you can no longer perform necessary reps in given min.

SouthOrlandoCF

November 17, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Squat Progression


Strength: Back Squat
6x4 Climbing

*Start working at 75% and go up.


WOD: "Open Test"

50 Wall Balls 20/14
50 Double Unders
40 Box Jumps
40 Toe to Bar
30 Chest to Bar
30 Bar Facing Burpees
20 Cleans 145/100
20 Jerks
10 Snatches
10 Muscle Ups


We will be doing this WOD multiple times before the Open!!




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