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SouthOrlandoCF
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November 30th, 2016

Row 2000m

Group Dynamic

Strength: Find a 1 RM in Bench Press or Push Press

Gymnastics:
-50 Hollow Rocks
-5 sets of max effort unbroken toe to bar

WOD: 10 min AMRAP
15 Kettlebell Swings (53/35)
15 Walking Lunges
45 Double Unders

SouthOrlandoCF
asdfasdfasdf

November 29th, 2016

Run 800m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Posterior Chain

Strength:16 min EMOM
A: 3 Deadlift
B: 200m run
C: 3 Push Jerk
D: 200m run


WOD: 3 Rds for Time
3 Power Cleans 185/125
7 Muscle Ups
30 Wall Balls 20/14

SouthOrlandoCF
asdfasdfasdf

november 28th, 2016

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Quads 



Strength: A or B

A: Find a 1 RM
Back Squat or Front Squat

B: Gymnastics

WOD: 17 min AMRAP
40 Burpees
30 Snatches 75/55
30 Burpees
30 Snatches 135/95
20 Burpees
30 Snatches 165/
10 Burpees
30 Snatches 210/

SouthOrlandoCF
asdfasdfasdf

November 23rd, 2016

Run 400m x2
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hip Flexor and Lats

Strength: A or B
A: Wendler Wk4
Bench Press or Push Press


B: Gymnastics
Toe to Bar Progressions


WOD: 12 min AMRAP
10 KBS (53/35)
30 Dubs
10 Wall Balls (25/15)

SouthOrlandoCF
asdfasdfasdf

November 22nd, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Lats


Skill/Cond: 12 min EMOM
A: Row 15/12 Cals
B: 50 Dubs
C: 15 Wall Balls


WOD: For Time
3 Rds of Cindy
3 Rds of DT
800m Run
3 Rds of DT
3 Rds of Cindy

SouthOrlandoCF
asdfasdfasdf

November 21st, 2016

Row or Run 500m
CrossFit Warm Upx2

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


Strength: A or B
A: Wendler Wk4
Back Squat or Front Squat

B: Gymnastics
Toe to Bar Progressions


WOD: 27-21-15-9
OHS (95/65)
Pull Ups
Bar Over Burpees

SouthOrlandoCF
asdfasdfasdf

November 17, 2016

Run 400m

Group Dynamic

Strength/Skill: 12 min EMOM
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Squats
*Work technique and use as a warmup for today's workout.

WOD:
50 Double Unders - 1 Snatch
45 Double Unders - 1 Snatch
40 Double Unders - 1 Snatch
35 Double Unders - 1 Snatch
30 Double Unders - 1 Snatch
25 Double Unders - 1 Snatch
20 Double Unders - 1 Snatch

*You have a total of 7 attempts at the snatch. You are increasing each round on load and trying to find a heavy single.
*If you miss the snatch on that round you must advance to the next round.
*Score is time and successful snatch.

SouthOrlandoCF
asdfasdfasdf

November 16th, 2016

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hamis and Quads


Strength: A or B
A: Wendler Wk3
Bench or Push Press


B: Gymnastics
Toe to Bar Progressions

WOD: 13 min AMRAP
5 Ring Dips
7 TTB
9 Burpees
11 Pull Ups

SouthOrlandoCF
asdfasdfasdf

November 15th, 2016

Row and run 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Quads and Chest


Strength/Skill: 12 min EMOM
A: Double Under's
B: Weighted Step Ups
C: Strict Pull Ups
D: Power Clean Double


WOD: 4 Rds for Time
400m Run
30 Wall Balls 20/14
15 Deadlift 185/125

SouthOrlandoCF
asdfasdfasdf

November 14th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: A Or B
A: Wendler Wk3
Back or Front Squat

B: Gymnastics
Toe to Bar Progressions


WOD: 5 Rds for Time
10 Power Cleans 95/65
10 Ring Rows
10 Push Jerks 95/65
10 Push Ups

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