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SouthOrlandoCF

January 30, 2015

Row 500m
CF Warm up x 2

Spend 10 mins on mobility!

Strength: Push Jerk 10x1
Work up to a heavy single

WOD: 4 Rounds
400m Run
20 Kettlebell Swings (53/35)
30 Wallballs (20/14)

SouthOrlandoCF

January 29, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Shoulder ROM

Strength: Overhead Squat
5-5-3-3-1-1-1


WOD: Open WOD 14.1
10min AMRAP
30 Double Unders
15 Power Snatches 75/55


CORE: 5x10 Wall Ball Knee Tucks

SouthOrlandoCF

January 28, 2015

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm Up


Strength: 5x2:00 min Rounds 
200m Run 
3 Heavy Deadlifts 


WOD: "Macho Man"

Every minute on the minute perform:
3 Power Cleans 185/135
3 Front Squats 185/135
3 Push Jerks 185/135

Continue until you can no longer. 



SouthOrlandoCF

January 27, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up: 2x
10 of each
Leg Swings
Banded Pull Apart
PVC
Ring Row
Push Up
Abductors
Spider
Arm Circles
Back Slaps


WOD: For Time with Running Clock
Rest 7 min Between workouts


3 RFT
5 Muscle Ups
10 Power Cleans 155/105

3 RFT
20 C2B
20 Push Press 135/95

3 RFT
30 Wall Balls 20/14
30 Box Jumps 24/20


SouthOrlandoCF

January 26, 2015

Row 500m
CF Warm up x 2

Group Dynamic

Strength: Front Squat 5x3 (Climbing)

WOD:
100 Thrusters (75/55)
1,000m row or 800m run

Post: Spend time working on a skill you are not good at. Double Unders, HSPU, Free handstands, muscle ups, pullups etc....

SouthOrlandoCF

January 23, 1015

Row 500m
Dynamic Warm up coaches choice
Spend 5 mins on mobility

Skill: 5 x 400m Runs
*Every 3 mins you start a 400m run.

WOD: 3 Rounds
75 Double Unders (2:1)
50 Air Squats
20 Toe to bar

SouthOrlandoCF

January 22, 2015

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up

Strength: Death by Push Ups
Max 15 mins


WOD: 100 Burpees for Time


CORE: 3x
12 Good Mornings
12 Barbell Rotations

SouthOrlandoCF

January 21, 2014

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up + Burgener

Strength: 10 min EMOM
3 Hang Cleans
1 Jerk


WOD: 4 RFT
30 KBS 53/35
20 Wall Balls 20/14
10 HSPU

SouthOrlandoCF

January 20, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up


Skill/Conditioning: 12 min EMOM
1: Row for Cals
2: Double Unders
3: Jump Squats



WOD: Teams Of 2 for Time
30 Lateral Burpee Box Jump
30 Snatch 155/105
30 Lateral Burpee Box Jump
30 clean and Jerk 155/105
30 Lateral Burpee Box Jump
30 Thrusters 155/105

SouthOrlandoCF

January 19, 2015

Row or Run 500m 
CrossFit Warm Upx2


Warm Up: Dynamic + Hip/Shoulder ROM


Strength: Back Squat
6x4

WOD: 21-15-9 
Overhead Squat 135/95
Pull Up

Core: 150 V-Ups


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