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SouthOrlandoCF

August 31, 2015

Bike 70 Cals
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Posterior

Strength: 7x1 Front Squat


WOD: 12 min AMRAP
8 Walking Lunges 115/85
8 Burpee over Bar
8 Toe to Bar
8 Push Press 115/85


Mobility: Quads and Hips

SouthOrlandoCF

August 28, 2015

Run 400m
CF Warm up x 2

Group Dynamic

Strength: "Heavy" Prowler Push!
8 Sets of 50ft

WOD:
30 Slam balls (25/15)
25 Thrusters (95/65)
20 Slam balls
15 Thrusters
10 Slam Balls
5 Thrusters

Post wod: 1 min max calories on airdyne. All out!


SouthOrlandoCF

August 27th, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Forearms + Lats

Skill/Strength: Snatch Balance
3-3-2-2-2-1-1-1


WOD: 4 Rds for Time

10 Power Snatch 95/65
10 Burpee over the Bar

SouthOrlandoCF

August 26th, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Posterior Chain + Hamstrings

Skill: 12 min EMOM
A: 200m Run
B: KBS
C: Goblet Squats


WOD: 6 Rds for Time
15 Box Jumps 24/20
10 Toe to Bar
5 Hang Power Cleans 155/105

SouthOrlandoCF

August 25, 2015

Row and Run 500m
CrossFit Warm Upx2


Dynamic Warm+Mobility
Mobility: Lats+Chest

Skill: 10 min EMOM
Odd: Muscle Up progression or practice
Even: HS Walk


WOD: 18min AMRAP
400m Run
50 Double Unders
12 Push Jerks 115/85


Mobility: Lats and Shoulders

SouthOrlandoCF

August 24, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Back

Strength: Back Squat
7x2 Across on 2:00


WOD: 5 Rds for Time
20 Wall Balls 20/14
10 Deadlift 185/125


Mobility!!!!!!

SouthOrlandoCF

August 21, 2015

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Legs


Strength: Overhead Squat
5x3 climbing


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

SouthOrlandoCF

August 19, 2015

Row 500m or run 400m
CF Warm up x 2

Group Dynamic

Strength: Push Press 6x4
Every 2 mins and climbing in weight

WOD: 10 min AMRAP
2 Muscle ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)

SouthOrlandoCF

August 18th, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility; Quads and Lats


Skill: 16 min EMOm
A: 3 Power Cleans
B: 30 second HS Hold
C: 5-10 Strict Pull Ups
D: 200m Run


WOD: " Light DT "
5 Rds for Time
12 Deadlift
9 Hang Power Clean
6 Jerks

135/95 for all bb

SouthOrlandoCF

August 17, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips


Strength: Front Squat
5x3 Across

WOD: For Time
1000m Row
100 Double Unders
100 Wall Balls 20/14
100 double Unders
800m Run

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