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SouthOrlandoCF

February 24th, 2016

Bike 2mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Lats


Strength: Bench Press
6x3 Climbing


WOD: 10 Rds for Time
10 Sit Ups
10 Burpee Box Jumps (20/16)
10 Kettle Bell Swings (53/35)

SouthOrlandoCF

February 23rd, 2016

Row 3x500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lats and Arms


Skill: 10 min EMOM
A: Dubs and Pistols
B: Box Jumps and Push Ups


WOD: Repeat as many times as  you can complete the given reps.
2 Rds
10 Thrusters 95/65
2 Rope Climbs
*4 min window

SouthOrlandoCF

February 22nd, 2016

Row 500m
Run 400m
CrossFit Warm Upx2


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


Strength: Push Press
7x3 Climbing


WOD: 12 in AMRAP
9 Burpee Pull Ups
15 Wall Balls (20/14)
21 Power Snatch (95/65)

SouthOrlandoCF

February 19th, 2016

Run 400m or Row 500m or 2 mins on airdyne

Group Dynamic: Coaches Choice

Strength: Snatch
Spend 20 mins on working technique and or load. Practice the full snatch, not just power. Work on transitioning into the squat.

WOD: 10 min AMRAP
Kettlebell Swings (53/35)
Situps
Wallballs (20/14)

*First round starts at 5 reps. Each round after you increase by 5 reps for each movement. Score is total reps.
Ex:
5 KBS
5 Situps
5 Wallballs
10 KBS
10 Situps
10 Wallballs
15 KBS
15 Situps
15 Wallballs
Etc...

SouthOrlandoCF

Februray 18th, 2016

Run 400m
Row 500m
Bike 2 mins
CrossFit Warm Upx2



Dynamic Warm Up+Mobility
Mobility: Lats and Chest


Skill/Strength: 12 min EMOM
A: Row for Cals
B: Slam Balls
C: Run 200m
D: Box Jumps


WOD: 4 Rds for Time
400m Run
18 Shoulder to Overhead (135/95)
13 Pull Ups



SouthOrlandoCF

February 17th, 2016

Row 1000m


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


Strength: Back Squat
10x3 EMOM


WOD: 2 Rds for Time
120 Air Squat
60 Double unders
30 Burpees
15 HSPU

SouthOrlandoCF

February 16th, 2016

1000m Row
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips


Skill: Push Ups
1: Technique
2: Practice
3: Death by Push Ups


WOD: 10 Rds of 1:20 on 1:20 off.

A: 200m Run
AMRAP Power Cleans in remaining time.

B: 200m Run
AMRAP Toe to Bar in remaining time.

Alternate between the two for a total of ten times through.

SouthOrlandoCF

February 15th, 2016

2x800m Run, rest 2mins
CrossFit Warm Upx2


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


Strength: 7 min EMOM
4 T&G Squat Clean Thrusters


WOD: 15.5
For Time
27-21-15-9
Row Cals
Thruster 95/65

SouthOrlandoCF

February 12th, 2016

Airdyne for 2 minutes

Group Dynamic Warm up

Strength: Deadlift
Work up to a heavy 3 rep. Not 3 rep pr

WOD: 3 Rounds
0-2 mins: 400m run and double unders
2-3 mins: Max push jerks (95/65)
3-4 mins: Max pullups
4-5 mins: Max hang squat cleans (95/65)

Rest 3 mins after each round. Score is totaling all reps for each round.

SouthOrlandoCF

February 11th, 2016

Run 400m
Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine and Hami's


Strength: 10 min EMOM
A: 200m Run
B: 10 OHS from the ground



WOD: 4 Rds for Time
15 Power Snatch 75/55
12 Ring Dips
9 Burpees

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