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SouthOrlandoCF

December 30th, 2016

Run 400m

Group Dynamic

Strength: Deadlift
8 x 30,40,50,60,70%

Gymnastics:
A) 5 x Max effort kipping pullups
B) 5 x 10 Ring Rows (Strict)

WOD: 5 Rounds
5 Hang Power Snatch (115/80)
20 Wallballs (20/14)

SouthOrlandoCF

December 29th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Shoulders

Cond/Skill: 16 min EMOM
A: Row Constant
B: HSPU
C: Bike Constant
D: Burpees Over Bar

WOD: 10 Min AMRAP
30 Double Unders
10 Pull Ups
3 Deadlifts (225/155)


SouthOrlandoCF

December 28th, 2016

Row 500m
Crossfit Warm UpX2

Dynamic Warm Up+Mobility
Mobility: Quads and Lats


Strength: A or B
A: Bench Press or Push Press
8x30,40,50,60,70


B Gymnastics
Pull Up Progressions

WOD: 6 Rds for Time
400m Run
13 KBS 53/35
13 Push Ups

SouthOrlandoCF

December 27th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm UP+MObility
Mobility: T-Spine and Chest


Strength: Every 45 sec for 15 rounds
1 Snatch


WOD: For Time
25-20-15-10
TTB
Hang Power Clean and Jerk (95/65)
Pistols Alt.
*Before each round run 200m

SouthOrlandoCF

December 26th, 2016

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: A or B
A: Back Squat or Front Squat
8x30,40,50,60,70%

B: Gymnastics
Pull Up Progression

WOD: 2 Rds for Time
12 Burpees
12 thrusters
12 Burpees
12 Power Snatch
12 burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OHS
*115/75

SouthOrlandoCF

December 23rd, 2016

Run 400m

Group Dynamic and agility ladder

Strength: Deadlift
5 x 40-50-60-75%
3 x 85%
1 x 95%
*Max effort on last set!

Gymnastics:
A) 4 x 10 Strict Pullups
B) 5 x Max effort kipping swing with hip pop

WOD: 3 Rounds
400m Run
15 Burpees
15 Clean and Jerks (135/95)

SouthOrlandoCF

December 22nd, 2016

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-SPine and Chest


Strength/Cond: 14 min EMOM
Odd: AMRAP Power Snatch
Even: Rest


WOD: 7 Rds for Time
4 C2B
7 Ring Dips
11 Box Jumps 30/24

SouthOrlandoCF

December 21st, 2016

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-spine and Chest


Strength: A or B
A: Wendler wk3
Bench Press or Push Press

B: Gymnastics
Pull Up Progression


WOD: 3 Rds for Time
50 Walking Lunge
50 KBS
50 Double Unders


SouthOrlandoCF

December 20th, 2016

Run 400m
Crossfit Warm UpX2

Dynamic Warm Up+Mobility
Mobility: Quads and Shoulders


WOD: "Top Gun"

20 Thrusters
20 SDLHP
20 Push Jerk
20 OHS
20 Front Squat

*135/95

Perform 4 Burpees at the start of every minute.

SouthOrlandoCF

December 19th, 2016

Row 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Hips


Strength: A or B
A: Wendler Wk3
Back or Front Squat


B: Gymnastics
Pull Up Progressions

WOD: 15 min AMRAP
1 Round of Mary
1 Round of DT

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