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SouthOrlandoCF

May 28, 2015

Run 400m

Dynamic Warm Up+ Mobility

Mobility: Shoulders


Strength: Push Press
6 x 4 from rack

EMOM: 10 Minute
Odd - 6 Ring Dips
Even - 10 CTB

WOD: For Time
1K Row 

SouthOrlandoCF

May 27, 2015

Run 400m

Dynamic Warm Up+ Mobility

Mobility: Hamstrings


Strength: Deadlifts
5 x 5 Ascending Weight 


WOD: For Time 
400 m Run Buy-in 
15 Deadlifts (225/135)
35 TTB
55 Burpees
35 TTB
15 Deadlifts 

SouthOrlandoCF

May 26, 2015

Run 400m

Dynamic Warm Up+ Mobility

Mobility: Glutes and Hamstrings


Strength: Prowler (Sled Push)
5 Sets
50 Foot push down and back


WOD: "Annie"
For Time
50, 40, 30, 20, 10
Dubs (3:1 Singles)
Sit Ups

SouthOrlandoCF

May 25, 2015

Happy Memorial Day!!

WOD: MURPH

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

SouthOrlandoCF

May 22, 2015

Run 400m

Dynamic Warm Up+ Mobility

Mobility: Quads and Hamstrings


Skill: Spend 5 minutes working on each:
A. Double Under
B. Pistols
C. Handstand Hold/Walk


WOD: For Time
500m Row
40 Slam Ball (25/15)
30 Deadlift (155/105)
20 Wallball (20/14)
10 Burpee Pull-up

SouthOrlandoCF

May 21, 2015

Row or Run 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility

Mobility: Shoulders.

Strength: Super-set 
6x both movements, alternate between the two.
A: Front Squat
3 Reps Climbing

B: Ring Dips
Unbroken Max Effort


WOD: 4 Rounds for Time
20 Wall Ball Box Jumps 24/20
15 Push Ups
10 Hang Power Snatches 75/55
200m Run


SouthOrlandoCF

May 20, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+ Mobility

Mobility: Lats and Shoulders


Strength: Push Press 5x5 Climbing


WOD: 12 min AMRAP
100 Double Under Buy In
7 Kettle Bell Swings
7 Toe to Bar


CORE: 3x30 Walking Lunge w KB in each hand.

SouthOrlandoCF

May 19, 2015

Run 800m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility

Mobility: Quads+Shoulders


Skill: 5 mins in each station.
A. Kettle Bell Snatch
B. Box Jump
C. HSPU


WOD: For Time
50 Wall Balls 20/14
200m Run
15 Clean And Jerks 135/95
400 Run
15 Clean And Jerks 135/95
200m Run
50 Wall Balls

SouthOrlandoCF

May 18, 2015

Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility

Mobility: Hips

Strength: Back Squat
6x2 on 2mins @ 90%


WOD: "Fran"
21-15-9
Thrusters 95/65
Pull Ups

SouthOrlandoCF

May 15, 2015

Run 400m 
CrossFit Warm Upx2


Dynamic Warm Up+Coaches Choice


Skill: 10 min EMOM

Odd: Box Jumps 24/20
Even: KBS 53/35


WOD: 3 RFT
15 Power Snatches 95/65
30 Wall Balls 20/14
45 Double Unders 


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