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SouthOrlandoCF

August 31st, 2016

Row 500m
CrossFit warm upx2

Dynamic warm Up+Mobility
Mobility: Lats and T_Spine


Strength: A or B
A: Wendler Wk2/DAy2
Bench Press or Push Press

B: Gymnastics
20x3 Ring Pull ups
4x5 Elevated Kipping Drills


WOD: "Helen"
3 Rds for Time
400m Run
21 KBS
12 Pull Ups

SouthOrlandoCF

August 30th, 2016

Row 1000m
CrossFit Warm Upx2

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

Skill/Cond: 12 min EMOM
A: Row
B: Wall Balls w/Slam Ball
C: KBS
D: Rest


WOD: "Annie-ish"
50-40-30-20-10
Double Unders
Sit Ups
Deadlifts (1/2reps) (135/95)

SouthOrlandoCF

Monday 29th, 2016

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: A or B
A: Wendler Wk2/Day1
Back Squat or Front Squat

B: Gymnastics
8x6 Superset (Strict Pull Ups and Strict Ring Dips)

5x20 Kipping


WOD: 16 min AMRAP
200m Run
10 Thrusters
200m Run
10 Power Snatches

*95/65

SouthOrlandoCF

August 26th, 2016

Run 400m

Spend 5-10 mins on mobility

Coaches Choice on group dynamic

Strength: Wendler Deadlift
5 x 40,50,65,75,85%
85% set is max reps

Gymnastics: Muscle up transition
1) Accumulate 30 transitions. Hold rings at chest and work on carving the rings under the chest and into the dip position. Focus on keeping the rings tight to the chest and holding the stability in the dip postition.

2) 10-20 reps of plank postion about 2 feet away from the wall while pushing a wallball into the wall to each hand. Don't worry...we'll explain when you come in.

WOD: 5 rounds
5 Power cleans (135/95)
5 Push Press (135/95)
15 Toe to bar
25 Lateral jumps over the pvc

SouthOrlandoCF

August 25th, 2016

Row 500m

Group Dynamic

Skill/Strength: 16 min EMOM
A: 200m Run
B: Muscle Up
C: Row for Calories
D: Moderately heavy snatch double

WOD: 10 min AMRAP
100m Sprint
15 Slam balls (15/25)

SouthOrlandoCF

Wednesday 24th, 2016

Run 800m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats

Strength: A or B
A: Wendler Wk2/Day1
Bench Press or Push Press

B: Gymnastics
8x6 Ring Dips w/pause @ Bottom and Top
MU Kipping Transitions (30)


WOD: 4 Rds for Time
10 burpees
20 Walking Lunge
30 Wall Balls 20/14

SouthOrlandoCF

Tuesday 23rd, 2016

Row and Run 500m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Back and Posterior Chain


Strength: Every 45 Seconds for 15 Rds.

Power Clean into Hang Power Clean


WOD: 20 min AMRAP
400m Run
7 Power Cleans 185/125
15 Pull Ups

SouthOrlandoCF

August 22nd, 2016

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Elbows/Shoulders


Strength: A or B
A: Wendler Wk1/Day1
Back Squat or Front Squat

B: Gymnastics
3x10 Ring row w/false grip.
50 Strict Pull Ups w 2 sec pause at top.


WOD: 18-15-12-9
Deadlift 155/105
HSPU
*50 Dubs between each round.

SouthOrlandoCF

August 19th, 2016

Row and Run
Crossfit Warm UPx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest

Skill: 6 Rds
In a 2 min Window run 200m and perform AMRAP MU
Rest 30 Sec


WOD: 4 Rds for Time
10 TTB
20 KBS Snatch
30 Double Unders

SouthOrlandoCF

August 18th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Hamstrings


Strength/Skill: Find a Heavy Complex

1 Push Jerk
1 Split Jerk

WOD: For Time
400m Run
50 Deadlift
400m Run
40 Hang Cleans
400m Run
30 Push Jerks
400m Run

*165/115

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