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SouthOrlandoCF

February 28th, 2017

Row and Run 500m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Posterior Chain

Strength/Cond: 12 min EMOM
A: Row for Cals (15/12)
B: HSPU (5/10)
C: Bike
D: Thrusters DB


WOD: 12 Min AMRAP
6 TTB
9 PUSH Ups
12 Walking Lunges
15 KBS 44/26

SouthOrlandoCF

February 27th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Lumbar


WOD: 18 Min  AMRAP
200m run
20 Wall Balls 20/14
50 double Unders
10 Pull Ups


Strength: Push Press 5x3 Climbing

SouthOrlandoCF

February 24, 2017

Run 400m

CF Warm up x 2

6 min EMOM of double under practice

Strength/Skill: Push or Split Jerk
Find a heavy single from the rack. Work technique, rest as needed.

WOD: 3 Rounds
400m Run
15 Box Jumps (24/20)
10 Power Snatch (135/95)
1st rd: Above the knee
2nd rd: Below the knee
3rd rd: From the ground

SouthOrlandoCF

February 23rd, 2017

Row 1000m
CrossFit Warm Upx2

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


Strength: Overhead Squat
Build to a heavy set of 5. Try and get 5 working sets.


WOD: TABATA
Row for Cals
TTB
Thruster 75/55
Push Ups

SouthOrlandoCF

February 22, 2017

Run 800m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats + Chest


Strength: 10 min EMOM
6-12 DB Snatch

WOD: 3 Rds for Time
30 KBS
20 Burpee Pull Ups
10 HSPU

SouthOrlandoCF

February 21st, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Glutes


Strength/Cond: 16 min EMOM
A: 7 Deadlift
B: 200m run
C: 7 Push Press
D: 200m run


WOD: 30-20-10
Hang Squat Cleans 95/65
Push Ups

SouthOrlandoCF

February 20th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lumbar


Strength/Cond: Every 1:15 for 12 rds

A: Clean Complex
B: 10 OH Walking Lunges
C: 15 Bar over Burpees


WOD: 15.3
14 min AMRAP
7 Muscle Ups
50 Wall Balls 20/14
100 Double Unders

SouthOrlandoCF

February 17th, 2017

row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility



Strength: Deadlift
10 min EMOM
6 DL @ 60-70%


WOD: 5 Rds for Time
400m Run
21 KBS
12 Pull UPs

SouthOrlandoCF

February 16th, 2017

Run 800m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Quads and Hips


Strength/Skill: 12 min EMOM
A: Snatch Complex
B: 15 Wall Balls


WOD: 20 Mins to:
For Time:
1000m Row
50 Push Jerk 100/70
50 Burpees over the bar
50 Double Unders

In Remaining Time:
1 RM Snatch

SouthOrlandoCF

February 15, 2017

Run 400m and Row 500m

Group Dynamic

Strength: Push Press
10 min EMOM
6 reps every minute - 60-70%

WOD: 5 Rounds
10 Front Squats (115/80)
20 Situps
30 Double Unders

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