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SouthOrlandoCF

July 24th, 2017

Row 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Chest


Strength: 2 Rep Max Back Squat


WOD: 10 Rds for Time
20 Double Unders
10 HR Push Ups

SouthOrlandoCF

July 21, 2017

Airdyne for 4 mins
Run 400m

Group Dynamic/Skill Sesh

WOD: 3 Rounds
*1 min at each station
A) Row for Calories
B) Hollow Rocks
C) Russian Kettlebell Swings (70/53)
D) Burpees
E) Walking Lunge
*Rest 1 min after each round
*Score is total reps for each round

Strength/Skill: 12 min EMOM
1 Hang Squat Clean
*Build in weight throughout EMOM

SouthOrlandoCF

July 20, 2017

Row 500m

Coach led dynamic warmup

Strength: Behind the neck Split Jerk - Increase load
*Between sets do 10 Russian Kettlbell Swings

WOD: 13 min AMRAP
3 Handstand Pushups
6 Pistols
9 Pullups

SouthOrlandoCF

July 19, 2017

3 mins on Airdyne

Strength: Weighted Step Up
5x10 alternating legs
Back rack
*Go up in weight as needed

WOD: 21-15-9
Power Cleans (135/95)
Ring Dips
*Rest 2 mins
100 Slam Balls (30/20)
100 Situps
*Score is total time

SouthOrlandoCF

July 18, 2017

400m Run/500m Row

Coach led dynamic warmup

WOD: For Time
Buy In: 40 Toe to Bar
30-20-10
Shoulder to Overhead (115/80)
60-40-20
Box Jumps (24/20)

Post wod conditioning:
400m Run x 5 - Partners
You go, I go!

SouthOrlandoCF

July 17th, 2017

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Chest


Strength: 10 min EMOM
3 Sumo Deadlifts
*Add weight every minute

WOD: 18 min AMRAP
3 Power Snatch (155/105)
24 Air Squats
48 Double Unders (2:1 singles)

SouthOrlandoCF

July 14th, 2017

Run and Bike 3mins
CrossFit Warm Upx2

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

Mins 0-10
build to a Heavy Snatch

Mins 10-20
4 Rds for Time
9 OHS 95/65
9 Pull Ups

Mins 20-30
5 Rds for Time
5 Power Snatch 95/65
5 Ring Dip

Mins 30-40
Wall Ball EMOM 20/14
*Hold the highest number of reps possible per min.
*Score is lowest number of reps achieved.

SouthOrlandoCF

July 13, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Tri's and Lats


Strength: 2 Push Jerk
15 mins to Find a Heavy Double

WOD: 3 Rds for Time
9 Power Cleans 185/125
15 HSPU
21 TTB

SouthOrlandoCF

July 12, 2017

Row 500m

Group Dynamic

Conditioning: Alternate every 3 mins:
A) 500m Row
B) 400m Run
*Shoot for 2 mins of work and 1 min of rest

WOD: 10 min AMRAP
7 Thrusters (75/55)
7 Bar Over Burpees

SouthOrlandoCF

July 11th, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lats and Hips


Strength: 12 min EMOM
A: 3 Manmakers
B: 30 Double Unders


WOD: 4 Rds for Time
400m Run
30 KBS
30 Push Ups

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