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SouthOrlandoCF

April 20th, 2017

Run 400 Backwards and 400 forwards.
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Lumbar


Strength: 2k Row for Time


WOD: 4 Rds for Time
30 KBS 53/35
15 Burpee Broad Jumps
400m Run

SouthOrlandoCF

April 19th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest


Strength: 12 min EMOM
A: 3 Push Press Heavy
B: 20 ZPress
C: Row 15/12 Cals


WOD: 21-18-15-12-9
Squat Snatch (95/65)
Pull Ups

SouthOrlandoCF

April 18th, 2017

Row and Bike 500m
CrossFit Warm Upx2

Dynamic Warm UP+Mobility
Mobility: QL and Adductor


Strength: Snatch Complex

Build to a heavy Complex
2 Snatch Pulls
2 Power Snatch
2 OHS


WOD: 16 min AMRAP
Climb the Ladder
10-20-30-40-50
Wall Balls 20/14
Burpee Box Jumps Overs 24/20
200m Run

SouthOrlandoCF

April 17th, 2017

Row 500M and Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Adductors


Strength: Back Squat
5x5 Across


WOD: For Reps

7 min AMRAP
7 Toe to Bar
30 Double Unders

3 Min REST

7 min AMRAP
5 Power Cleans 135/95
5 HSPU

SouthOrlandoCF

April 14, 2017

Run 400m

Group Dynamic

Skill/Endurance: 6 x 400m Runs
Every 2:45 Run 400m

WOD: 6-9-12-9-6
Burpees over the bar
Front squat (155/105)

SouthOrlandoCF

April 13, 2017

Row 1000m

Group Dynamic

Strength/Skill:

Work up to a heavy complex:
2 Clean pulls
2 Hang power cleans

WOD: For Time

60 Calories on the rower
50 Box Jumps (24/20)
40 Dumbell Snatches (50/35)
30 Toe to bar
20 Burpees
10 Clean and Jerks (185/125)

SouthOrlandoCF

April 12th, 2017

Run 800m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lats and Back


Strength: Split Jerk
Find a Heavy Single


WOD: 20min AMRAP
20 Pull Ups
30 Push Ups
40 Air Squats

SouthOrlandoCF

April 11th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lumbar and Chest


Strength: 12 min EMOM
A: Row for Cals
B: 10 Push Press (AHAP)
C: 20-40 Sit Ups


WOD: 4 Rds for Time
200m Run
15 Power Snatches 95/65
30 Wall Balls 20/14

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