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SouthOrlandoCF

October 30, 2015

Run 400m

CF Warm up x 2

Group Dynamic

Strength:
Clean Pull
Hang Power Clean
Hang Squat Clean
Front Squat
*Work up to a heavy complex

WOD:
1k Row
Then: 25-15-10
Kettlebell Swings (53/35)
Abmat Situps
Overhead Plate Lunge (45/25)

SouthOrlandoCF

October 29, 2015

Run 400m

CF Warm up x 2

Group Dynamic

Strength: Push Press
10-8-6-4-2
*Increase load as you drop in sets. Needs to be challenging!

WOD:
42-30-18
Box Jumps (24/20)
Burpees

SouthOrlandoCF

October 28th, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hami's and Chest


Skill/Strength: Find a Heavy Complex
Snatch Pull
Hang Snatch High Pull
Hang Power Snatch
Overhead Squat



WOD: 4-5-6-7-8
Bar Muscle Ups
Wall Balls (4x) (20/14)

SouthOrlandoCF

October 27th, 2015

Bike 40 Cals
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Back and Lats


Skill/Cond: 12 min EMOM
A: 15/12 Cal row
B: 5-10 HSPU
C: 6-12 TTB


WOD: "Power Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips

SouthOrlandoCF

October 26th, 2015

Row or Run 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Quads


Strength: Back Squat 5x5
Across @80%


WOD: Every two mins for as long as you can last.
200m Run
10 Burpees
30 Double Unders

Goal is to make 5 plus rounds, modify if needed.

SouthOrlandoCF

October 23th, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Hami's


WOD: 15 min AMRAP
400m Run w Slam Ball
50 Air Squats


Strength/Conditioning: 10x Sled Push

SouthOrlandoCF

October 22, 2015

Run 400m
CrossFit Warm Up x 2

Dynamic Warm Up+Mobility
Mobility: Work on Back and shoulders.

WOD: "Filthy Fifty"

50 Box jumps (24/20)
50 Jumping pullups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knee to elbows
50 Push press (45/35)
50 Back Extensions or good mornings
50 Wallballs (20/14)
50 Burpees
50 Double Unders

SouthOrlandoCF

October 21, 2015

Row 500m

Group Dynamic

Skill/Strength: Snatch!
Spend about 20 mins working on technique! Break the movement down and work from floor and hang.

WOD:
50 Double Unders
21 Power Snatch (115/85)
21 Situps
50 Double Unders
15 Hang Power Snatch
15 Situps
50 Double Unders
9 Squat Snatch
9 Situps

SouthOrlandoCF

October 20th, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Calves, Lats, and T-Spine


Skill/Cond: 3x

Min 1 and 2: 400m Run
Min 3:  :30 HS Walk or Hold
Min 4: 15 Wall Balls


WOD: 4 Rounds for Time
10 C2B
20 Push Press 115/85
30 Box Jumps 24/20

SouthOrlandoCF

October 19, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: Front Squat
6x4 Climbing


WOD: For Time
35 Deadlift 
30 Hang Power Clean
25 Front Squat
20 Thruster
15 Jerk

115/85
Every min on the min perform 3 burpees.

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