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SouthOrlandoCF

December 30, 2015

Run 600m
2 front
2 back
2 front
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Shoulders


Strength: Wendler Cy 2/Wk 4/Day 2
Bench or Press


WOD: 4x4min AMRAP
30 Box Jumps 24/20
15 Push Ups
AMRAP Burpees in remaining time.


CORE: Tabata Sit Ups

SouthOrlandoCF

December 29, 2015

40 Calories on Airdyne

CF Warm up x 2

Group Dynamic

Strength/Skill: 3 Position Snatch
1-Above the knee
2-Below the knee
3-Floor

*Work technique and increase load. Should be done without setting the bar down.

WOD:
1,000m Row
30 Snatch (135/95)
200 Double Unders

SouthOrlandoCF

December 28, 2015

Row 1000m

CF Warm up x 2

Group Dynamic

Strength: Back Squat
Wendler Wk4/Cy2/Day1
40%-50%-60% 20 reps

WOD: 4 Rounds
400m Run
Front Squats (95/65)
7 Thruster
7 Push Press

SouthOrlandoCF

December 24, 2015

Run 400m

CF Warm up x 2

Group Dynamic

Strength: Deadlift
Wendler Cy2/Day3/Wk3

WOD:
25 Burpee Muscle Ups (Bar or Rings your choice)

MOD: Burpee then practice muscle up transitions on low rings.

SouthOrlandoCF

December 23, 2015

Row 500m

Group Dynamic Warmup

WOD: 12 Days of Christmas
1-200m Run
2-Power Snatch (95/65)
3-Toe to Bar
4-Burpees
5-Pushups
6-Box Jumps (24/20)
7-Kettlebell Thrusters (53/35) *Hold one in each hand
8-Double Unders
9-Ring Dips
10-Kettlebell Swings (70/53)
11-Deadlifts (185/125)
12-Walking Lunges with 53/35 Kettlebells

SouthOrlandoCF

December 22, 2015

Bike 40 Cals
CrossFit Warm Upx2

Dynamic Warm Up and Mobility
Mobility: Lats and Quads


Skill/Strength: Find a Heavy 3 Pos. Power Clean
Above
Below
Floor


WOD: For Time
5-4-3-2-1 Power Cleans 225/155
5-10-15-20-25 HSPU

SouthOrlandoCF

December 21, 2015

Row 1000m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Posterior Chain


Strength: Wendler Cy2/Wk3/Day1
Back Squat


WOD: Death by Wall Balls
Start with ten reps and go up from there.
On even mins perform 5 C2B


CORE: 100 Sit Ups

SouthOrlandoCF

December 18, 2015

Run 400m

CF Warm up x 2

Group Dynamic

Strength: Wendler Deadlift
Cy2/Wk2/Day3

WOD: 25-20-15-10-5
Kettlebell Swings 53/35  Kettlebell Swing Demo
Goblet Squats 53/35 

Post wod: Max calories on the airdyne in 1 minute

SouthOrlandoCF

December 17th, 2015

Row 500m and Run 400m
CrossFit Warm Upx2

Dynamic Warm Up and Mobility
Mobility: Hip flexor and Glutes


Skill: Max Height Box Jump.
A: Static Start
B: Dynamic Start


WOD: 24 min AMRAP
Thrusters 45/35
Perfrom as many thrusters as possible without stopping at the front rack. Complete a 800m Run before continuing between sets.

SouthOrlandoCF

December 16, 2015

Row 1000m

CF Warm up x 2

Group Dynamic

Strength: Wendler Cycle 2/Week 2/Day 2
Bench or Strict Press

WOD: 21-15-9
Power Cleans (155/105)  https://youtu.be/VFDnFx0lkwI

Toe to bar  https://youtu.be/_03pCKOv4l4

*Scale accordingly

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