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SouthOrlandoCF

January 29, 2016

Run 400m

CF Warm up x 2

Group Dynamic: Agility Ladder

Strength: Find 1 RM Deadlift
5-3-3-1-1-1

WOD: Take 50% of deadlift weight and use for wod.
15 Cleans for time
12 Cleans for time
9 Cleans for time

*Rest as needed between each set.
Score is each time for each set. So you will have 3 times as a score.

SouthOrlandoCF

January 28, 2016

Row 500m

Group Dynamic

Skill Sesh: Work on a skill for about 5 mins then move onto another.
Ex: Double Unders/Muscle Up/Pistols/Handstand hold, walk or pushup/Kipping Pullup/Butterfly Pullup

WOD: Karen
150 Wallballs for time!

SouthOrlandoCF

January 27, 2016

Airdyne for 2 mins

CF Warm up x 2

Group Dynamic

Strength: Find 1 RM
Back Squat: 5-3-3-1-1-1
Bench Press: 5-3-3-1-1-1

WOD: 5 Rounds
12 Pistols
6 Burpee Muscle ups
*Mod is normal burpee pullup. If using a band do 12 Pistols/9 Burpees/6 Pullups

SouthOrlandoCF

January 26, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine

Skill: 12 min EMOM
Odd: Box Jumps
Even: C2B


WOD: A+B
A: "Open 14.1"
10 min AMRAP
30 Double Unders
15 Power Snatch 75/55
B: 5 mins to find a 1RM Clean and Jerk.

SouthOrlandoCF

January 25, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Hips

Strength: Across
A: 7 min EMOM
3 Power Cleans
3 Squat cleans
3 Push Jerk

B: 7 Min EMOM
5-15 HSPU


WOD: 10 min AMRAP
10 Air Squat
10 Bar over Burpees

SouthOrlandoCF

January 22, 2016

2 mins on airdyne

CF Warm up x 2

Group Dynamic

Strength: Deadlift
Wendler Week 3/Cycle 3/Day 3

WOD: 12 min AMRAP
10 Front rack lunges (95/65)
20 Situps
40 Double Unders

SouthOrlandoCF

January 21, 2016

Row 1000m
CrossFit Warm Upx2

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

Cond: Row or Run
6x400m Run on 2:30
5x500m Row rest 1 min


WOD: 5 Rds for Time
10 Burpee Box Jumps
10 Power Snatch (UB) 75/55
5 OHS

*5 Burpee penalty is bar is dropped before completion of all snatches.

SouthOrlandoCF

January 20, 2016

Run 800m
CrossFit Warm Upx2

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


Strength: Wendler Cy3/Wk3/Day2
Bench or Strict Press


WOD: 5 Rds for Time
10 Push Press
20 KBS
30 Double Unders
Shuttle Sprint
1 min Rest

SouthOrlandoCF

January 19, 2016

Row 500m
Bike 40 Cals
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine and Quads


Skill/Cond: 12 min EMOM
A: Pistols 6-10
B: Double Unders 20-50
C: Box Jumps 10-15
D: Single Leg (SL) Deadlift 5-10


WOD: 11.5
20 min AMRAP
5 Power Cleans (145/100)
10 TTB
15 Wall Balls (20/14)

SouthOrlandoCF

January 18, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats

Strength: Wendler Cy3/Wk3/Day1
Back Squat


WOD: "Burner"
500m Row
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees

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