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SouthOrlandoCF

July 31st, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats

Strength: Walking Lunge
5x16 Climbing


WOD: 3 Rds for Time
30 Wall Balls 20/14
20 Power Cleans 135/95
10 Muscle Ups

SouthOrlandoCF

July 28, 2017

Row 500m

Group Dynamic: Burgener Warmup

Strength/Skill: Snatch
A) Work technique - Full squat!
B) Increase load - As needed

WOD: For Time
10 Bar Muscle Ups
20 Handstand Pushups
30 Box Jumps (24/20)
40 Burpees
50 Wallballs (20/14)
60 Kettlebell Swings (53/35)
70 Situps
80 Double Unders (3:1 Singles)

SouthOrlandoCF

July 27th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm UP+Mobility
Mobility=Hips and Chest


Strength/Skill: 15 min EMOM
A: Farmers Carry (70/53)
B: HS Hold or Walk
C: Goblet Squat


WOD: 15 min AMRAP
5 Hang Power Cleans (135/95)
4 Front Squat
3 Push Jerk
200m Run

SouthOrlandoCF

July 26, 2017

Bike 2 mins
CrossFit Warm Up

Dynamic Warm Up+Mobility
Mobility: Foam Roll Quads and Lats


Strength: Strict Press Double
*3-5 TTB after each set.


WOD: Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups
3 min Rest
1 mile run

SouthOrlandoCF

July 25, 2017

Run 400m

Group Dynamic

Skill: 12 min EMOM
A) 10 Overhead Dumbell Squats
*5 per arm
B) 10 Box Jump Overs (24/20)

WOD: 5 Rounds
90 secs of work
90 secs of rest
5 Deadlifts (315/215)
Max burpees with remaining time!
*Your score is burpees. Push hard!!!

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!

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