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SouthOrlandoCF

July 29, 2016

Run 400m

Group Dynamic: Coaches Choice

Strength: Wendler Deadlift

5x 40, 50, 60%
3x 70, 80, 90%
*Last set is max reps!

WOD: 3 Rounds
10 Front Squat (135/95)
15 Pullups
20 Situps

*Option A: Keep each round the same weight and movements.
*Option B: Round 1 is as listed above.
               Round 2 is 155/105 Front Squat, Chest to bar pullups, 60 Flutter kicks
               Round 3 is 175/125 Front Squat, Bar/Ring muscle ups, Toe to bar
Rep counts stay the same for all the movements except the flutter kicks. Scale weight accordingly if you wish to increase on the front squats. Challenge yourself!!!

SouthOrlandoCF

July 28th, 2016

Row 100om
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest


Skill/Strength: 12 min EMOM
A: 2 Power Snatch
B: Double Unders
C: Walking Lunge


WOD: 12 min AMRAP
12 Power Snatch
7 HSPU
400m Run

SouthOrlandoCF

July 27th, 2016

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility:


Strength: Bench Press or Push Press
Wendler Wk2/Day2


WOD: 15 min AMRAP
15 KBS
15 Push Ups
15 Burpee Broad Jumps

SouthOrlandoCF

July 25th, 2016

Run 800m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads + Hips


Strength: Wendler Wk2/Day1
Back Squat


WOD: 5 Rds for Time
12 Deadlift
9 Hang Cleans
6 Push Jerks
20 Box Jumps 24/20
5 Muscle Ups

SouthOrlandoCF

July 22, 2016

Row 1000m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Hamis

Strength: Deadlift
Wednler Wk1/Day3


WOD: 3 Rds for Time
30 Box Jumps 24/20
20 Russian KBS 70/53
10 HSPU

SouthOrlandoCF

July 21, 2016

Row 1000m
Crossfit Warm Upx2


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


Cond: 7x400m on 3mins


WOD: 5 Rds for Time
15 Walking Lunge
12 Pull Ups
9 Wall Balls 20/14

SouthOrlandoCF

July 20, 2016

Run 400m

Group Dynamic

*Spend time on mobility.

Strength: Bench Press or Push Press
*Add 10lbs to your 1 RM
Wendler Week 1

WOD: 8 Rounds
Every 1:45
6 Push Press (115/80)
10 Burpees over the bar

Whatever time is left over from the 1:45 is your rest time. When the clock beeps you start the next round.

SouthOrlandoCF

July 19, 2016

Row 500m

Group Dynamic

*Agility Ladder

Strength/Skill: 10 min EMOM
1 Power Clean
1 Hang Power Clean
1 Jerk
*Go up in weight as needed

WOD: 5 Rounds
200m Run
30 Double Unders
7 Hang Squat Cleans (95/65)

SouthOrlandoCF

July 16th, 2016

Run 800m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips


Strength: Wendler Wk1/Day1
Back Squat


WOD: 12 min AMRAP
15 KBS 53/35
10 Push Ups
5 Toe to Bar

SouthOrlandoCF

July 15, 2016

Row 500m or Run 400m

Group Dyanmic

Strength: Deadlift
20 reps @ 40, 50 and 60%
*Rest 3-4 mins between sets

WOD: 12 min AMRAP
400m Run
20 Box Jumps (24/20)
10 Front Squats (115/80)
5 Push Press (115/80)

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