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SouthOrlandoCF

January 31st, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Calves


Skill/Strength/Cond: 12 min EMOM
A: 12 Thrusters
B: 12 Burpees


WOD: "11.5"
20 min AMRAP
5 Power Cleans (145/100)
10 TTB
15 Wall Balls (20/14)

SouthOrlandoCF

January 30th, 2017

Row 1000m
Crossfit Warm Up

Dynamic Warm Up+Mobility
Mobility: Quads and Glutes


Strength: Back Squat
5x10 on 1:30
30-70%

WOD: 13.2
10 min AMRAP
5 S2OH   115/75
10 Deadlift  115/75
15 Box Jumps 24/20

CORE: :)

SouthOrlandoCF

January 27, 2017

Run 400m

Group dynamic

Strength: Deadlifts
30-40-50-60-70%
*8 reps every 1:30

WOD: 5 Rounds
10 Toe to bar
15 Kettlebell Swings (53/35)
10 Push Jerks (135/95)

SouthOrlandoCF

January 26th, 2017

Row and Bike 2 mins
CrossFit Warm Upx2

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


Skill: 12 min EMOM
A: Row 15/12 Cals
B 30 Sec LSit
C: 15 T&G Power Snatch


WOD: 10 Rds for Time
5 HSPU
6 Pistol
7 C2B

Every 2 Mins do 30 Dubs

SouthOrlandoCF

January 25th, 2017

Row and Run 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Posterior Chain and Chest


Strength: Push Press
5x8 on 1:30
30-70%


WOD: 4 Rds for Time
400m Run w Slam Ball
20 Burpee Box Jump Overs (24/20)
20 Deadlift (155/105)

SouthOrlandoCF

January 24th, 2017

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Glutes



Skill: 20 Min EMOM
Mins 1-10
Odd: Row or Run
Even: 5-10 HSPU
Mins 11-20
20-30 Dubs and 5-10 TTB


WOD: "The Chief"
5 Rds of 3mins on and 1 off.

3 min AMRAP
3 Power Cleans 135/95
6 Push Ups
9 Air Squats

SouthOrlandoCF

January 23rd, 2017

Row 1000m
CrossFit Warm UpX2

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

Strength: Back Squat
5x8 on 1:30
30,40,50,60,70%


WOD: 15 min AMRAP
7 Muscle Up
50 Wall Balls 20/14
13 Power Snatch 135/95
100 Double Unders

SouthOrlandoCF

Janurary 20, 2017

Run 400m

Group Dynamic: Coaches Choice

Strength: Deadlifts
6 x 30-40-50-60-70%
*Every 1:30

WOD: 7 Rounds
150m Run
7 Chest to bar pullups
7 Front Squats (135/95)
7 Handstand Pushups

SouthOrlandoCF

January 19th, 2017

Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Glutes


Skill/Cond: 12 min EMOM
A: Row 15/12 Cals
B: Double Unders 30
C: 30 Sit Ups

WOD: 23 min AMRAP
25 Box Jumps
20 Power Snatch
15 Push Ups
10 OH Walking Lunges
3 Rope Climbs

SouthOrlandoCF

January 18th, 2017

Row 1000m
Crossfit Warm Upx2


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

Strength: Push Press
5x6 on 1:30
30,40,50,60,70


WOD: 11 Min AMRAP
7 Burpees
10 KBS 70/53
13 Wall Balls (20/14)



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