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SouthOrlandoCF
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April, 29th 2016

Row 500m

Group Dynamic

Strength: Wendler Deadlift
5x 40 and 50%
3x 70,80 and 90%
Last set of 90% is max effort on reps. Do no sacrifice form!

WOD: 12 min AMRAP
50 Double Unders
15 Wallballs (20/14)
5 Power Cleans (135/95)

SouthOrlandoCF
asdfasdf

April 28th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest


WOD: Partner WOD

Come and Bring your Friend!!!!

SouthOrlandoCF
asdfasdf

April 27th, 2016

Row 500m

Group Dynamic: Coaches Choice

Strength: Strict Press or Bench Press
Wendler: Week 2/Cycle 1
5x 40% and 50%
3x 70%,80% and 90%


WOD: 12 min AMRAP
5 Push Jerks (115/75)
10 Burpee to plate (45lbs)
75 Single Unders

SouthOrlandoCF
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April 26th, 2016

Run 800m
CrossFit Warm Upx2


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


Skill: 12 min EMOM
A: Double Unders
B: HS Hold or Walk
C: Pistols


WOD: 4 Rds for Time
400m Run
15 Toe to Bar
12 Deadlifts 225/155
9 Pistols

SouthOrlandoCF
asdfasdf

April 25th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Last


Strength: Wendler
Week 2/Day 1 Front Squat


WOD: For Time
Power Elizabeth
21-15-9
Power Cleans 135/95
Rig Dips

@15 mins Start
Fran
21-15-9
Thrusters 95/65
Pull Ups

SouthOrlandoCF
asdfasdf

April 22nd, 2016

Row and Run
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Posterior


Strength: Wendler Wk1/Day3
Deadlift


WOD: For Time
100 Dubs
100 Burpees
100 Dubs

SouthOrlandoCF
asdfasdf

April 21st, 2016

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Chest and Lats


Strength: 10 min EMOM
A: 2 Power Cleans
    2 Hang Power Cleans
B: 2 Push Press
    2 Push Jerk


WOD: " Nate "
20 min AMRAP
2 Muscle Ups
4 HSPU
8 KBS (70/53)

SouthOrlandoCF
asdfasdf

April 20th, 2016

Row 1000m
Crossfit Warm Upx2

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


Strength: Wendler Wk1/Day2
Push Press or Bench Press



WOD: For Time
10-1  TTB
1-10  Squat Snatch

SouthOrlandoCF
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April 19th, 2016

Row 500, Run 400m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility


COND:12 min EMOM
A: Row for Cals
B: Double unders
C: Run 200m
D: Sit Ups


WOD: For Time
80Om Run
30 Burpee Box Jumps
60 Wall Balls
30 Burpee Box Jumps
800m Run

SouthOrlandoCF
asdfasdf

April 18th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: Wendler Wk 1/Day 1
Front Squat


WOD: 16 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Power Cleans and Jerk

*The number of Pc & J goes up with the number of rounds.

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