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SouthOrlandoCF

February 26, 2015

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm Up+ Snatch Progression


Strength: Power Snatch EMOM 7 mins
7-6-5-4-3-2-1
Every min go up in weight and try to make reps unbroken


WOD: "Nancy"
5 Rounds for Time 
400m Run 
15 Overhead Squat 95/65

SouthOrlandoCF

February 25, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Shoulder ROM


Strength: Thruster EMOM
7-6-5-4-3-2-1

*Every set go up in weight.


WOD: 4 Rds For Time
12 Jerks 115/80
12 Box Jumps 24/20
12 Cleans 115/80
12 Pull Ups

SouthOrlandoCF

February 24, 2015

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm Up

Strength/Conditioning:
A) Death by Pull Ups/C2B/MU

B) 8 min AMRAP 
200m Run 
15 Wall Balls 20/14 

WOD: 3 Rounds for Time 
10 Deadlifts 275/185
10 Bar Facing Burpees

SouthOrlandoCF

February 23, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+T-Spine and Shoulder ROM

Skill: 8 min EMOM
3-5 Toe to Bar
10-20 Air Squats

WOD: 12 min AMRAP
50 Double Unders 3:1
20 KBS 70/53
7 Push Jerk 185/135

CORE: Mobility Back + Hip Flexor

SouthOrlandoCF

February 20, 2015

Row 500m
CF Warm up x 2

Group Dynamic

Skill: 2k Row for time

WOD: 4 Rounds
10 Push Press (115/75)
20 Pullups
30 Lunges
40 Double Unders (3:1 for singles)

SouthOrlandoCF

February 19, 2015

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm Up+ T-Spine ROM


Strength: Superset (A then B)x6
A: Overhead Squat 4 reps
B: Toe to Bar 5-10 reps


WOD: "Open 14.5"
21-18-15-12-9-6-3
Thrusters 95/65
Bar facing Burpee's 

SouthOrlandoCF

Feburary 18, 2015

Row or Run 500
CrossFit Warm Upx2

Dynamic Warm Up+Running Drills

Gymnastics: 20 mins to work on the following skills
Rope Climbs
Pistols
HS Walking
L-Sit


WOD: 7 RFT
7 Box Jumps 30/24
150' sprint
7 KBS 70/53
150' Sprint
2min rest between rounds.

SouthOrlandoCF

February 17, 2015

Row 500m 
Crossfit Warm Upx2

Dynamic Warm Up+Shoulder ROM

Strength: Push Press 4x4 Across 

WOD: With a running clock 
0:00
12 min AMRAP
200m Run 
15 OHS 135/95

@15:00
6 min AMRAP 
10 Squat Cleans 115/80
10 Ring Dips 

@25:00
3 min AMRAP 
6 Thrusters 100/70
6 C2B

SouthOrlandoCF

Feburary 16, 2015

Row or Run 500m
Crossfit Warm Upx2

Dynamic Warm Up+ Hip ROM


Strength: Front Squat 5x3

WOD: "Open Test"
20 min AMRAP
50 Wall Balls 20/14
50 Double Unders 3:1
40 Box Jumps 24/20
40 Toe to Bar
30 Chest to Bar
30 Burpees
20 Power Cleans 145/100
20 Push Jerks 145/100
10 Snatches 145/100
10 Muscle Ups

SouthOrlandoCF

February 13, 2015

Row 500m
CF Warm up x 2

Group Dynamic: 2 Rounds
10 Air Squats
10 Deadlifts
10 Push Press
10 Front Squats
10 Thrusters
10 Good Mornings
*All barbell movements are with an empty barbell

Skill/Strength: 12 min EMOM
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
*Increase load every 3 minutes

WOD:
15-12-9
Thrusters (115/80)
Chest to bar pullups
Immediately into...
15-12-9
Burpee Box Jumps (24/20)
Squat Cleans (115/80)


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