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SouthOrlandoCF

June 30, 2017

Row 500m

Group Dynamic

Strength: Bear Complex
5 Rounds of 7 complexes:
1 Clean Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
The above movements is 1 complex.
*20 mins to do the 5 rounds of 7 complexes.

WOD: 15 min AMRAP
Shuttle Run
5 Handstand Pushups
8 Pistols
11 Pullups

SouthOrlandoCF

June 29th, 2017

Run and Bike 2mins
CrossFit Warm  Upx2

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


Strength/Skill: Every 45 sec x10

Power Snatch
2 OHS

*Go up as often as possible

WOD: 3 Rds for Time
20 Cal Row
30 Wall Balls  20/14
40 Double Unders

SouthOrlandoCF

June 28th, 2017

Run 800m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Calves and t-Spine


Skill: 12 min  EMOM
A: 30sec L-Sit
B: 10 HSPU
C: Pistol Practice
D: MU/Strict Pull Ups


WOD: 25 min AMRAP
12 Box Jumps
12 Dumbell Snatch (alt) (50/35)
12 TTB
12 OH Walking Lunge DB (50/35)
12 Push Ups
200m Run

SouthOrlandoCF

June 27th, 2017

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Hips

Strength: Back Squat
Every set complete 5 V-Ups during rest


WOD: For Time
21-18-15-12-9-6-3
Power Cleans (95/65)
Bar Facing Burpees

SouthOrlandoCF

June 26th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Triceps


Strength/Skill: 16 min EMOM
A: 30 Double Unders
B: 5 Deadlifts
C: Bike 30 Sec
D: 10 Sit Ups


WOD: "Fran"
21-15-9
Thrusters 95/65
Pull Ups


After Party: 100 sit Ups and 100 Push Ups

SouthOrlandoCF

June 23, 2017

Row 500m

Group Dynamic: Coaches Choice

Strength/Skill: 12 min EMOM
1 Squat Clean
*Build in load as you progress in the EMOM

WOD: 5 Rounds
3 mins rounds:
Run 300m
Max Effort Hang Squat Cleans (Dumbells: 50/35)
Score is total squat cleans.
*1 min rest after each round!

SouthOrlandoCF

June 22, 2017

Run 400m and Row 500m

Group Dynamic

Strength: Front Squat
15 mins to find a 1 rep heavy front squat.

WOD: 5 rounds
200m Run
20 Wallballs (20/14)
20 Burpees

*25 min cap

SouthOrlandoCF

June 21st, 2017

Bike 3min
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Skill: 15 min EMOM
A: Ring Row
B: Hollow Rock
C: 30/24 Box Jumps


WOD: Death by Slam Ball (30/20)

SouthOrlandoCF

June 20st, 2017

Run 400m
CrossFit Warm Upx2

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


Strength: 15mins to find 1 RM Push Press

WOD: For Time
10 HSPU
50 Walking Lunges
25 Ring Dips
50 Walking Lunges
50 Push Ups
50 Walking Lunges
25 Ring Dips
50 Walking Lunges
10 HSPU

SouthOrlandoCF

June 19th, 2017

Row 1000m
CrossFit Warm Upx2

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


Strength: 20 mins to find 1 RM Deadlift


WOD: For Reps
1 min ME Dubs
1 min ME DB Snatch 53/35
2 min ME Dubs
2 min ME DB Snatch 53/35
3 min ME Dubs
3 min ME DB Snatch 53/35

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