Don’t wait. Get started now. Click here to schedule your first free intro class

SouthOrlandoCF

June 30. 2015

Row or Run 500m

CrossFit Warm Up+Mobility
Mobility: Calves + Quads

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

Skill: Practice movements for 5 mins.
HS Hold
Kipping Ring Dips
Kipping Pull Ups
Muscle Ups (Bar and Ring)


Mobility: Posterior Chain

SouthOrlandoCF

June 29, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-spine+Hips

WOD: "Nancy"
5 Rds for Time
400m Run
15 Overhead Squats 95/65


Strength: 7x2
Climbing 3,2,1,1, max out at 80-85 %

SouthOrlandoCF

June 26, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Calves+Quads

Skill: 12 min EMOM
A: 2 Deadlift
B: HS Shuffle
C: Your choice of skill


WOD: For time
Push Press
18-15-12-9-6-3
Box Jumps
5-10-15-20-25-30

SouthOrlandoCF

June 25, 2015

Row or Run 500
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Ankles + Quads


WOD: 22 min AMRAP
400m Run w/ Wall Ball
400m Run w/o WB
200m run backwards


Strength: Supersetx5
A: Back Squat x8
B: Dip x8-12



SouthOrlandoCF

June 23, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Hips


Skill: 10 mins in each station
A) Turkish Get Ups
B) Pick your Skill


WOD: 6 Rounds for Time
20 Wall Balls
20 Double Unders
200m Run

SouthOrlandoCF

June 22, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips+Lats


Strength: Front Squat
5x3 Climbing


WOD: 14 min AMRAP
50 Kettle Bell Swings 53/35
40 Toe to Bar
30 Hang Squat Cleans 95/65
20 HSPU
10 Bar over Burpees

SouthOrlandoCF

June 19, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Chest+Lats


Strength: Bench Press
5x3 Across


WOD: 12 min AMRAP
12 Bar over Burpees
9 Push Press 115/85
5 Box Jumps 24/20

SouthOrlandoCF

June 18, 2015

Row 500m and Run 400
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine

Skill/Condition: 4x3:00min Rds
2:00 for 400m Run
1:00 30-50 Double Unders


WOD: For Time
1000m Row
100 OHS 95/65
50 TTB

SouthOrlandoCF

June 17, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips + Lats

Strength: Find a Heavy Complex
Front Squat
Thruster
Push Jerk
Back Squat
Split Jerk

*From the Rack

WOD: "Chelsea"
Every min on the min for as long as you can.
5 Pull Ups
10 Push Ups
15 Air Squats

SouthOrlandoCF

June 16, 2015

Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads+Back


Skill:12min EMOM
A)Kettle Bell Swings
B)Double Unders
C)Air Squats


WOD: 10 Rds for Time
7 Wall Balls 20/14
5 Hang Cleans 155/105


CORE: 3 mins hanging L-Sits

Next