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SouthOrlandoCF

August 15, 2017

Row or Bike 4 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: QL and Chest

WOD: "Diane"
21-15-9
Deadlifts 225/155
HSPU


COND: 16 min EMOM
A: Row 15/12 Cals
B: 6 Push Press
C: Bike 12/10 Cals
D: Rest

SouthOrlandoCF

August 14th, 2017

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Glutes


Strength: 5x3 Pause Front Squat


WOD: 10-1 For Time
Box Jumps 24/20
Toe to Bar

SouthOrlandoCF

August 11, 2017

Row 500m

Group Dynamic

Strength: Strict Press
10 min EMOM
3 Strict Press every minute on the minute.
*Try and increase weight through the EMOM

WOD: 6 Rounds
3 Bar Muscle Ups (9 Pullups/9 Pushups)
9 Box Jumps (30/24)
3 Squat Snatch (135/95)

*18 min cap!

SouthOrlandoCF

August 10th, 2017

Bike 3 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Posterior Chain

Strength: 1 RM Weighted Pull UP
15 min


WOD: 10-20-30-40-50
KBS (53/35)
Sit Ups

SouthOrlandoCF

August 9th, 2017

Bike 3 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Ankle and Lats

WOD: 15 min AMRAP
10 DB S2OH each arm
20 Pistols Alt.
Shuttle Sprint


Cond: 4x500m Row
You go I go.

SouthOrlandoCF

August 8th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: QL and Glutes

Strength: 12 min EMOM
2 Cleans and 1 Jerk

Cleans must be T&G

WOD: 5 Rds for Time
5 Deadlifts 275/185
50 double Unders

SouthOrlandoCF

August 7th, 2017

Row 500m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: t-spine and Chest


Strength: Overhead Squat
Find a heavy double


WOD: 20 min AMRAP
5 Thrusters 135/95
10 Bar Facing Burpees
15 TTB

SouthOrlandoCF

August 4th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: QL + Chest

Strength: 15min to find heavy 3reps
Deadlift and Bench Press


WOD: 18min AMRAP
200m Run w/DB
3 Man Makers
3 Wall Climbs

SouthOrlandoCF

August 3rd, 2017

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Hips


Strength: Front Squat
20 mins to find a heavy set of 4.


WOD: 9 min AMRAP
30 Dubs
1 Squat Snatch (155/105)

SouthOrlandoCF

August 2nd, 2017

Bike 3 min
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips


Strength/Cond: 15 min EMOM
A: Toe to Bar
B: 3 Power Snatch
C: HS Walk

WOD: 3 Rds for Time
500m Buy In
30 Burpees
10 Rope Climbs

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