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

SouthOrlandoCF

Decmeber 30, 2014

Row or Run 500m
CrossFit Warm Up

Warm Up: Shoulder and Hip ROM


Strength: Find  heavy complex.

2 Push Press
1 Split Jerk

Perform 3x heaviest weight.


WOD: 3 RFT
25 Thrusters 95/65
25 Toe to Bar


CORE: 6x10 Straight Leg DL
Focused Core and Technique not Load.

SouthOrlandoCF

December 29, 2014

Row or Run 500m
CrossFit Warm Upx2


Warm Up: Hips and Quads


Strength: 1 RM Back Squat


WOD: 2k For Time


CORE: 10 min EMOM
ODD: 16 Jumping Lunges
EVEN: 16 KBS




SouthOrlandoCF

December 23, 2014

Row or Run 500m
CrossFit Warm Upx2


WOD: 12 Days of Christmas

SouthOrlandoCF

December 22, 2014

Row or run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Snatch and Squat progression.


Strength: Back Squat
5-5-3-3-1-1-1

Add Weight every set.


WOD: For Time
21 Power Snatch 95/65
21 Burpees
21 Pull Ups
15 OHS 95/65
15 Burpees
15 Pull Ups
9 Squat Snatch 95/65
9 Burpees
9 Pull Ups

SouthOrlandoCF

December 19, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 2 Rounds
200m run
10 jump squats
10 situps
*With an empty barbell perform:
10 Deadlifts
10 Front squats
10 push press
10 good mornings

Spend 5-10 mins on mobility

Strength: Bench Press 5x3

WOD: 21-15-9
Deadlift (225/155)
Box Jump (24/20)

Post: Spend 5-10 mins on mobility

SouthOrlandoCF

December 18, 2014

Row or Run 500m 
Dynamic Warm Upx2

Warm Up: Coaches Choice 


Skill: 10 min EMOM
6-12 Burpees 


WOD: 20min AMRAP
400m Run 
2 Rounds of Cindy 


Cindy: 
5 Pull Ups
10 Push Ups
15 Air Squats 


SouthOrlandoCF

December 17, 2014

Row or Run 500m 
CrossFit Warm Upx2


Warm Up: 15x Each 
Leg Swings 
PVC 
PVC OHS
Spider Lunge 
Split Squats 
Ring Dips
KB Swing 
Snatch Grip Strict Press


SKill: 10 min EMOM
3 Position Snatch 
Hip
Above the knee
Below the knee



WOD: For time
100-80-60-40-20 Double Unders 
50-40-30-20-10 Wall Balls 20/14

Core: 100 sit ups + 100 superman

SouthOrlandoCF

December 16, 2014

Row 500m
CF Warm up x 2

Group Dynamic: Coaches Choice +
One rep max high jump

Skill: Pull and Push
*Practice handstand walking and holds.

10 min EMOM:
Even: Pullups
Odd: Handstand walking

WOD: AMRAPS (As many reps as possible)

2 mins Cleans (135/95)
2 mins Jerks

1 min Rest

3 mins Cleans
3 mins Jerks

2 mins Rest

4 mins Cleans
4 mins Jerks

SouthOrlandoCF

December 15, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Squat Progression


Strength: Back Squat 4x5
After every set of back squat perform a max effort unbroken set of pull ups.


WOD: 3 RFT
400m Run
12 Burpees
21 Box Jumps 24/20

Core: 6x10 Wall Ball Knee Tucks

SouthOrlandoCF

December 11, 2014

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm Up+ Shoulder ROM


Strength: Push Jerk 7x2 Across 


WOD: For Time 
400m Run 
Fran 75/55
400m Run 
Fran 75/55
400m Run 

Fran: 21-15-9 
Thrusters
Pull Ups

Next