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SouthOrlandoCF

April 30, 2015

Row 500
Row 500 Faster
CrossFit Warm Upx2

Dynamic Warm Up+Mobility

Mobility: Lats+Shoulders


WOD: 10 Min AMRAP
20 Slam Balls
10 HSPU

Cond: 6x400m Run on 2:30

SouthOrlandoCF

April 29, 2015

Row or Run 1000m
CrossFit Warm Upx2

Dynamic Warm Up+ Mobility

Mobility: Hips and Glutes


Skill/Cond.: Shuttle Sprints

5 Box
5 20-30


WOD: 2 RFT
40 Wall Balls 20/14
40 Box Jumps 24/20
40 Kettle Bell Swings 53/35

SouthOrlandoCF

April 28, 2015

Row 1000m
CrossFit Warm Up


Dynamic Warm Up+Mobility


WOD: 3 RFT
7 Muscle Ups
14 Power Cleans 175/120
21 Bar Facing Burpees

WOD: "Annie"
50-40-30-20-10
Double Unders
Sit Ups

SouthOrlandoCF

April 27, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility


Strength: 7x S2OH Complex Across

1 Push Press
1 Push Jerk
1 Split Jerk


WOD: 15 min AMRAP
200m Run
12 Back Squat (135/95)
200m Run
12 Back Rack Lunge (135/95)

SouthOrlandoCF

April 24, 2015


Row 500m
CF Warm up x 2

Coaches Choice for group dynamic.

Skill: Work on any skill that you need help with or practice on!
Rope Climbs, pullups, pistols, handstand holds and pushups, double unders, tire flips, toe to bar, knees to elbows etc...

WOD:
30 Kettlebell Swings (53/35)
Then 3 Rounds of:
10 Squat Cleans (95/65)
60 sec hang from pullup rig
10 Squat Cleans
60 sec plank hold (elbows or hands)
Then finish with 30 Kettlebell swings
TIME!

SouthOrlandoCF

April 23, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility


Skill: 12 min EMOM
A. Box Jumps
B. Burpees
C. Mtn Climbers


WOD: "Power Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips


CORE: 100 Hanging Leg Raises

SouthOrlandoCF

April 22, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility

Skill: Sled Pushes


WOD: For Time
15 Front Squat 135/95
30 Chest to Bar
60 Double Unders
10 Front Squat
20 Chest to Bar
40 Double Unders
5 Front Squat
10 Chest to Bar
20 Double Unders

SouthOrlandoCF

April 21, 2015

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility

Mobility: Quads and Hips


Strength: Split Jerk
EMOM x12
2 Split Jerk



WOD: 20 min AMRAP
25 HSPU
20 Power Cleans 115/80
15 Toe to Bar
10 OHS 115/80

SouthOrlandoCF

April 20, 2015

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up+Hip Mobility


Strength: 6x6 Back Squat every two mins @70ish%


WOD: "Jackie"
1000m Row
50 Thrusters 45/35
30 Pull Ups


CORE: 200 Sit Ups

SouthOrlandoCF

April 17, 2015

Row 500m
CF Warm up x 2

Group Dynamic

Strength: Deadlift
Work up to a heavy 3 rep. Not a 3 rep max!

WOD: 10 Rounds
:30 Burpees
:30 Rest
:30 Thrusters (75/55)
:30 Rest

*Score is total reps of burpees and thrusters. Two separate scores.

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