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SouthOrlandoCF

March 30th, 2016

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Elbows and Shoulders


Strength: Push Press
7x3 OTM


WOD: 10 Rds for Time
11 Box Jumps (24/20)
9 Ring Push Ups
7 Toe to Bar

SouthOrlandoCF

March 29th, 2016

Row 500m and Run 400m
CrossFit Warm Up

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


SKill/Strength: Spend 6 mins building to a heavy single in each of the three movements.
A: OHS
B: Snatch Balance
C: Power Snatch


WOD: 3x for Time
120 Double Unders
10 Power Snatches 155/105
7 Muscle Ups

SouthOrlandoCF

March 28th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: Front Squats
5-4-3-2-1 Climbing


WOD: 12 min AMRAP
10 Power Cleans
10 S2OH
10 Squat Cleans
10 HSPU

*all bb (115/85)

SouthOrlandoCF

March 25th, 2016

Airdyne for 2 mins

Dynamic Warm up: Coaches choice

Strength: Deadlift
6x3
*Work up to a heavy triple

WOD: 4 Rounds
15 Deadlifts (185/125)
30 Lateral Jumps over 16" high PVC
10 Handstand Pushups

SouthOrlandoCF

March 24th, 2016

Row 1000m
Crossfit Warm Upx2

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


Strength: 30 Reps
Man-Maker
Kettle Bell or Dumbbell



WOD: 14 min AMRAP
200m Run
10 Burpee over the "WALL"

SouthOrlandoCF

March 23, 2016

Row 500m, Run 400m, Bike 2min
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Chest


Strength: Find a Heavy Complex
2 Deadlifts
2 Hang Power Cleans
2 Thrusters
2 Jerks (onto the back)
2 OHS


WOD: 21-15-9
OHS 95/65
KBS 53/35
Box Jumps 24/20
Pull Ups

SouthOrlandoCF

March 22, 2016

Run 400m and Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Back and Hip Flexor


Strenght/Cond: 10 min EMOM
Odd: 2 Push Jerk and 1 Split Jerk
Even: Practice Dubs for whole min.


WOD: 17 min AMRAP
400m Run
Max Effort unbroken set of Toe to Bar

SouthOrlandoCF

March 21, 2016

Row 1000m
CrossFit Warm Upx2


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


Strength: Back Squat
6x3 Climbing


WOD: For Time
"60 Days to Shred WOD"
500m Row
50 Air Squat
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees

SouthOrlandoCF

March 18th, 2016

Airdyne 2 mins

Coaches Choice Dynamic Warmup

Strength/Skill: 10 min EMOM
1 Power Snatch
1 Hang Power Snatch
2 Overhead Squats
*Stay at same weight and work technique or go up in load if proficient.

WOD:
800m Run
20-15-10-5
Pullups
Overhead Walking Lunge (45/25)
400m Run
20-15-10-5
Box Jumps (24/20)
Slam ball (25/15)
200m Run

SouthOrlandoCF

March 17th, 2016

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Chest


Skill: 16 min EMOM
A: 200m Run
B: Strict Pull Ups
C: Pistols (Alt)
D: Ring Dips


WOD: 12 min AMRAP
Climb the ladder
1 Power Clean 185/125
3 TTB
10 Double Unders
2 PC
6 TTB
20 Double Unders
3 PC
9 TTB
30 Double Unders
4 PC
12 TTB
40 Double Unders
.....

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