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SouthOrlandoCF

Julu 31th, 2015

Row or Run 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips+Quads


Skill: Prowler Push
10x 50m
*stay light and keep running

WOD: For Time
15 Wall Balls 20/14
30 Goblet Squats 53/35
45 Burpees
30 Goblet Squats
15 Wall balls

SouthOrlandoCF

July 30, 2015

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats + Shoulders


Strength: 8 min EMOM
1 complex/min
1 Front Squat
2 Split Jerk

WOD: 4 Rds for Time
400m Run
20 OH Walking Lunges 45/25
20 Power Cleans 135/95

SouthOrlandoCF

July 29, 2015

Row 500m
Cf Warm up x 2

Group Dynamic

Skill/Strength: 12 min EMOM
A) Ring Dips (Weighted)
B) Deadlift (60-80%)
C) 200m Run

WOD: 13 min AMRAP
1 Wall walk
5 Kettlebell Swings (53/35)
10 Double Unders
2 Wall walks
10 Kettlebell Swings
20 Double Unders
3 Wall walks
15 Kettlebells Swings
30 Double Unders
4 Wall walks
20 Kettlebell Swings
40 Double Unders
5 Wall walks
25 Kettlebell Swings
50 Double Unders
and so on for the remainder of the amrap. Work your way up the ladder.

SouthOrlandoCF

July 28, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Hip Flexor


Strength/Skill: 10 min Emom
Power Snatch
Hang Squat Snatch
Snatch Balance


WOD: 21-15-9
Hang Power Snatch 95/65
Pull Ups



CORE: 200 Sit Ups

SouthOrlandoCF

July 27, 2015

Row or Run 500m
CrossFit War Upx2

Dynamic Warm Up+Mobility
Mobility: Hips


Strength: Back Squat
5x5 Climbing

*start working sets at 70% or higher


WOD: For Time
1 mile run
100 thrusters 75/55
1 mile run


SouthOrlandoCF

July 24, 2015

Row 500m
CF warm up x 2

Group Dynamic

Strength: Snatch Grip Deadlifts 5x5
*Build to a heavy 5 reps

WOD:
Buy In: 25 Wallballs (20/14)
21-15-9
Box Jumps (24/20)
Toe to Bar
Cash Out: 25 Wallballs

SouthOrlandoCF

July 23, 2015

Run 200m
CF Warm up x 1
Run 200m
CF Warm up x 1

Spend 10 mins on mobility!

Strength/Skill: 10 min EMOM
1 Hang Clean
1 Clean
*Build up in load throughout EMOM

WOD: 4 Rounds
400m Run
12 Front Squats (115/85)
12 Push Press

Core: 150 Situps

SouthOrlandoCF

July 22, 2015

Row or Run 500m
CrossFit warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips


Skill/Strength: 12 min EMOM
A: Push Jerk then one Split Jerk
B: 5-10 Ring Dips

WOD: 10 min AMRAP
90 Double Unders
60 Air Squats
30 Burpees

SouthOrlandoCF

July 21, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats+Hips


Skill/Cond: 12 min EMOM
A: Double Unders
B: Pistols
C: HS Walking/Hold


WOD: 5 Rds for Time
200m Run
30 Walking Lunges
20 Kettle Bell Swings 53/35
10 HSPU

SouthOrlandoCF

July 20th, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm+Mobility
Mobility: Shoulder+Lats


Strength: Front Squat
7x2

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


Mobility: Quads+Hips

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