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SouthOrlandoCF
asdfasdf

November 30, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Hips

Strength: Wk 4/ Day 1
Back Squat
20x 40,50,60%


WOD: "Diane"
21-15-9
Deadlift 225/155
HSPU

SouthOrlandoCF
asdfasdf

November 24, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Back and Glutes

Strength/Skill: Find a Heavy Power Clean and Jerk Double

7 min EMOM 3 Touch and Go C&J



WOD: 3 Rds for Time
25 Deadlift 185/125
10 Ring Dip
400m Run

SouthOrlandoCF
asdfasdf

November 23rd, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and IT Band


Strength: Wendler Wk3/Day1
Back Squat


WOD: 4 Rds for Time
21 Box Jumps 24/20
18 Wall Balls 20/14
15 KBS 53/35
12 Burpees

SouthOrlandoCF
asdfasdf

November 19th, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Anything and Everything


WOD: "Barbara"

5 rds for time with a 3 min rest after each round.

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

SouthOrlandoCF
asdfasdf

November 18th, 2015

Run 800
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Back

Strength: Wendler Wk 2/Day 2
Strict Press/Bench Press


WOD: 1-2-3-4-5-6-7-8-9-10
Thrusters 155/105
Double Unders x10

SouthOrlandoCF
asdfasdf

November 17th, 2015

Row or Run 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and IT Band

Skill/Cond: 16 min EMOM

A: 15 Cals row
B: 10 UB Hang Power Cleans
C: 200m Run
D: 2-3 KB Man Makers

WOD: 8 rounds for max Burpee Box Jumps
Every 1:30 for 8 rounds perform as many BBJ as Possible, every 1:30 stop and perform 15 Kb Swings before continuing the BBJ.

SouthOrlandoCF
asdfasdf

November 16th, 2015

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Quads


Strength: Wendler Wk 2/Day 1
Back Squat


WOD: 30-20-10

Power Snatch 95/65
Wall Balls 20/14
400m Run after each set.

SouthOrlandoCF
asdfasdf

November 12th, 2015

Row 100om
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Quads

Cond: 6x400m Run on 2:30


WOD: 5 Rds for Time
15 Wall Balls 20/14
15 Burpees

SouthOrlandoCF
asdfasdf

November 11th, 2015

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads, Calves, and Lats

Strength: Strict Press or Bench Press
Wendler Week 1/Day 2


WOD: " JT "
21-15-9
HSPU
Ring Dips
Push Ups

SouthOrlandoCF
asdfasdf

November 10th, 2015

Bike 30 Cals
CrossFit Warm Upx2

Dynamic Warm Up+MObility
Mobility: Quads and Lats

Skill: 12 min EMOM
A: Burpees
B: Pistols
C: Hs Walk


WOD: "Nicole"
20 min AMRAP
400m Run
Max Effort UB Pull Ups

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