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SouthOrlandoCF

September 30, 2015

Bike 40 cals
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Posterior Chain

Skill/Cond: 8x200m Run on 1:30

WOD: 3 Rounds for Time
15 Power Cleans 135/95
30 Wall Balls 20/14
45 Double Unders

SouthOrlandoCF

September 29, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Skill/Cond: 16 min EMOM
A: Row for Cals
B: Weighted Dips
C: Overhead Walking Lunges
D: Strict Pull Ups/C2B


WOD: 12 min AMRAP
18 Kettle Bell Swings 53/35
7 HSPU

SouthOrlandoCF

September 28th, 2015

Row or Run 500
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips


Strength: Back Squat 6x2 @85/90%

WOD: 27-21-15-9
Box Jumps
Toe to Bar


Cond: :)

SouthOrlandoCF

September 25, 2015

Happy Birthday to Coach Christian!

Row 500m
CF Warm up x 2

Group Dynamic

Strength: Back Squat 5x5
Climbing in weight. Rest 2 mins between sets

WOD: 5 Rounds
20 Wallballs (20/14)
20 Overhead Walking Lunges (45/25)

SouthOrlandoCF

September 24, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Chest

Strength: Bench Press
6x3 Climbing


WOD: 8 Min AMRAP
8 Push Press (135/95)
8 Burpee Box Jumps (24/20)

SouthOrlandoCF

September 23, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Skill/Cond: 6x400m Run on 3:00


WOD: 4 Rd's for Time
12 Deadlifts (115/85)
9 Hang Cleans  ....
6 Front Squat  ....
3 Push Jerk   ....
 

SouthOrlandoCF

September 22, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Chest + Lats


Skill: 16 min EMOM
A: 200m Run
B: 7-12 Pull Ups
C: HS Walking/Shoulder Touches
D: Pistols


WOD: 3 Rds for Time
25 KBS
20 Pull Ups
15 Goblet Sqt
10 Toe to Bar
5 Power Clean 185/125

SouthOrlandoCF

September 21, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats

Strength: Front Squat
6x4 Climbing


WOD: 12 min AMRAP
9 Wall Balls w 25/15 Slam Ball
15 Push Ups
21 Double Unders

SouthOrlandoCF

September 18, 2015

Run 400m
CF Warm up x 2

Group Dynamic

Strength: Deadlifts
8x3 Climbing
Rest as needed

WOD:
1,000m Row then:
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)

SouthOrlandoCF

September 17, 2015

Row 500m
CF Warm up x 2

Group Dynamic

Skill/Strength: Build to a heavy snatch. Then drop to 75% of that load and do 10 singles. Working on technique!

WOD: 3 Rounds
800m Run
10 Squat Snatches (155/105)

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