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SouthOrlandoCF

March 31, 2015

Row or Run 800m
Crossfit Warm Upx2

Mobility: Hips and Posterior Chain


Warm Up: Dynamic, coaches Choice

Skill: 12 min EMOM
Odd: 3 T&G Snatches
Even: Muscle Ups (Bar or Ring)


WOD: 3 RFT
7 Deadlift 225/155
14 Box jumps 24/20
21 Toe to Bar

SouthOrlandoCF

March 30, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+ HipROM


Strength: Back Squat 6x4 Climbing


WOD: 15 min AMRAP
"Helen-ish"

400m Run
21 KBS
12 Pull Ups

SouthOrlandoCF

March 27, 2015

Row 500m

2x10 reps of each:
Spider Lunge
Bend and Reach
Push Press
Front Squat
Straight Legged Deadlift
Good Mornings

Strength: Deadlift
Work up to a heavy 3 touch and go. Not a 3 RM!

WOD: 12 min AMRAP
9 Deadlifts (155/105)
12 Situps
15 Box Jumps(24/20)

SouthOrlandoCF

March 26, 2015

Row or Run 500m 
CrossFit Warm Upx2


Warm Up: Dynamic Warm Up


Skill: 10min EMOM
Ring Dips 
Muscle Ups (Bar/Ring)
Burpees 
Kettle Bell Thrusters 


WOD: For Time 
1200m Run
15 Push Ups
15 SDLHP 53/35
15 Wall Balls 20/14
800m Run 
30 Push Ups
30 SDLHP
30 Wall Balls
400m Run 
45 Push Ups 
45 SDLHP 
45 Wall Balls

SouthOrlandoCF

March 25, 2015

Row or Run 500m
CrossFit Warm Upx2

Warm Up: Snatch Drills and Progressions

Skill/Strength: Snatch EMOMx10
3 Snatches from your favored starting position


WOD: 12 min AMRAP
10 KBS 70/53
60 Double Unders
6 Shuttle Sprints


CORE: 3x 15 each
Banded Good Mornings
Strict Knee Tucks

SouthOrlandoCF

March 24, 2015

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up


Strength: 50 Reps for Time
SX: Pull Ups
RX: Strict or C2B
RX+: Strict C2B

WOD: with a running clock
A: 21-15-9
Thrusters 95/65
Box Jumps 24/20

Rest the time A takes

B: 21-15-9
Cals Row
Bar Facing Burpees

SouthOrlandoCF

March 23, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Running Prog and Hip ROM

1) 400m For Time


2) Back Squat, Max Effort UB, one weight.
Men: 155/185/225
Women: 95/135/155

3) For Time
500m row
50 Air squat
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees

SouthOrlandoCF

March 20, 2015

Row 1,000m
Dynamic: 2 Rounds
10 Spider Lunges
10 PVC pass thru/windmill
10 Leg swings

*Spend 10 mins on mobility!!

Skill: Practice touch and go cleans. Working up to a moderate weight. Focusing on skill and technique.

WOD: 5 Rounds
5 Burpees
10 Front Squats (115/75)
5 Burpees
10 Deadlifts (115/75)

SouthOrlandoCF

March 18, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Hip ROM

Strength: Weighted Pull Ups
7x2 Across

WOD: For Time
10 Power Cleans 135/95
2 Bar Muscle Ups
8 Power Cleans 155/105
4 Bar Muscle Ups
6 Power Cleans 185/135
6 Bar Muscle Ups
4 Power Cleans 205/145
8 Bar Muscle Ups
2 Power Cleans 225/155
10 Bar Muscle Ups

SouthOrlandoCF

March 17, 2015

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up+Hip ROM


Strength: 12 min EMOM
Odd: 200m Run
Even: UB Max Effort Set HSPU


WOD: For Time
50 Cal Row
50 Box Jumps 24/20
25 Power Cleans 135/95
25 Burpees over the Bar


Core: 100 Sit Ups

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