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SouthOrlandoCF

October 31st, 2016

Row 500m
CrossFit Warm Upx2

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


Strength: A or B
A: Wendler Wk 1
Front Squat or Back Squat

B: Gymnastics
Toe to Bar Progressions


WOD: 8 Rds for Time
30 Double Unders
5 Power Snatch 155/105

SouthOrlandoCF

October 28th, 2016

Run 400m

Group Dynamic

Strength: Find a 1 RM deadlift

Gymnastics: 3 x :30 second holds on wall. Warm up handstand position.
*Practice handstand holds, handstand walks. Set a distance and try to achieve it.

WOD:
800m Run
30 Clean and Jerks (135/95)
800m Run

SouthOrlandoCF

October 27th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Posterior Chain


Strength: 12 min EMOM
A: 200m Run
B: 3 Position Snatch


WOD: 15 min AMRAP
50 Double Unders
10 Pull Ups
5 HSPU

SouthOrlandoCF

October 26th, 2016

Row and Run 500m
CrossFit Warm Upx2

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


Strength: A or B
A: Bench or Push Press 1 RM

B: Gymnastics
Handstand Progressions

WOD: 4 Rds for Time
15 Deadlift 185/125
15 Bar Over Burpees

SouthOrlandoCF

October 25th, 2016

Row 500m and Run 400m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Glutes


Strength/Cond: Sleds


WOD: 8 Rds for Time
3 Rope Climbs
5 OHS 135/95

SouthOrlandoCF

October 24th, 2016

Row 500m
CrossFit Warm Upx2

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


Strength: Find a 1 RM Back Squat or Front Squat


Gymnastics: Last week of Handstand Progressions


WOD: For Time
30 Clean and Press 115/80
75 Wall Balls 20/14
30 clean and Press 115/80
*everytime you rest you do 3 burpees

SouthOrlandoCF

October 21st, 2016

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips And Lats

Strength: Deadlift
Wendler wk 4


Strength: Gymnastics
Handstand Progressions

WOD: 15 min AMRAP
3 Tire Flips
15 Wall Balls 20/14
30 Double Unders

SouthOrlandoCF

October 20th, 2016

Row 500m
Ccrossfit Warm Upx2

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


Strength: Find a Heavy Complex
3 Push Press
2 Push Jerk
1 Split Jerk


WOD: 18 Min AMRAP
800m Run
15 Thrusters 95/65
20 KB High Pulls 53/35
25 Pull Ups
20 KB High Pulls
15 Thrusters

SouthOrlandoCF

October 19th, 2016

Run 400m

Group Dynamic

Strength: Bench Press or Push Press
8 x 40, 50, 60%

*Deload week of wendler. Going to hit 1 rep maxes next week.

Gymnastics:
A: 5 x :30 active holds on the wall.
B: Practice the free standing kipping handstand pushup either close to the wall or out on the floor.

WOD: 5 Rounds
5 Deadlifts (275/185)
10 Box Jumps (24/20)
10 Burpees


SouthOrlandoCF

October 18th, 2016

Run 400m

Group Dynamic

Skill: 16 min EMOM
A: Row for 1 min - pace is just over your 1k pace
B: Situps for the min
C: 20 walking lunges
D: 30 sec L-sit

WOD: 13 min AMRAP
30 Double Unders
15 Goblet Squats (53/35)
200m run

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