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SouthOrlandoCF

March 31st, 2017

Row 1000m
CrossFit Warm Upx2


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


Strength/Cond: 16 min EMOM
A: Row For Cals
B: Double Unders
C: 10 Push Press
D: 10 Pull Ups

WOD: 13 Min AMRAP
2 Rope Climbs
5 HSPU
8 Power Snatch 75/55
11 Thrusters 75/55

SouthOrlandoCF

March 30th, 2017

Row 500m
CrossFit Warm Upx2


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


Strength: Deadlifts
Find a Max Load for each round.

12-10-8-6-4


WOD: 20 min AMRAP
1 Power Cean and Jerk 225/155
400m Run
2 P&J
400m Run
3 P&J
400m Run
4 P&J

*Continue Climbing.

SouthOrlandoCF

March 29th, 2017

Row 500m and Run 400m
CrossFit Warm Up+Mobility


Strength: 15 min EMOM
Mins 1-5: Hang Power Snatch
Mins 6-10: Power Snatch
Mins 11-15: Squat Snatch


WOD: 5 Rds For Time
12 Burpee Box Jump Overs (24/20)
20 Wall Balls (20/14)

SouthOrlandoCF

March 28th, 2017

Bike 3 mins
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Quads and Chest


Strength: Gymnastics Benchmark
50 Strict Pull Ups


WOD: 21-18-15-12-9-6-3
Kettle Bell Swings (53/35)
Toe to Bar
Pistols (Alt)

SouthOrlandoCF

March 27th, 2017

Row 500m
CrossFit Warm Upx2

Mobility: Hips and Last


Strength: Front Squat
6x3 Climbing


WOD: For Time

30 Power Cleans 135/95
15 HSPU
20 Power Cleans
30 Ring Dips
10 Power Cleans
45 Hand Release Push Ups

SouthOrlandoCF

March 23rd, 2017

Bike 3 Mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Calves


Cond: 6x400m on 3mins


WOD: 8 Rds for Time
5 Power Cleans (185/125)
12 Wall Balls (20/14)

SouthOrlandoCF

March 22nd, 2017

Run 800m
CrossFit Warm Upx2

Mobility: Lats and t-Spine


Strength: Overhead Squats

*Build to a Heavy Double

10 Min EMOM


WOD: 20 Min AMRAP

30 Dumbell Snatches 50/35
10 HSPU
400m Run

SouthOrlandoCF

March 21st, 2017

Row and Bike 500m
CrossFit Warm Upx2


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


Conditioning: 16 min EMOM
A: Row for Cals
B: 20 Push Ups
C: Bike 
D: Double Unders


WOD: 6 Rds for Time
15 Box Jumps
15 S2OH (115/80)
15 Sit Ups

SouthOrlandoCF

March 20th, 2017

Row and Run 500m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Glutes


Strength: 12 min EMOM
A: 5 Power Cleans
B: 5 Squat Cleans



WOD: 21-15-9-15-21
Thrusters
Pull Ups

SouthOrlandoCF

March 16th, 2017

Row or Run 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Quads


Strength: Push Jerk
5x3 Across


WOD: 5 Rds for Time

10 Squat cleans 155/105
10 Toe to Bar
10 Ring Dips

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