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SouthOrlandoCF

August 31st, 2017

Row 500m
CrossFit Warm Upx2

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


Strength: 4RM Front Squat
20 mins to find


WOD: 20 min AMRAP
12 Toe to Bar
16 Box Jumps 24/20
20 KB Goblet Lunges 53/35

SouthOrlandoCF

August 30th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine


WOD: "Power Amanda"
9-7-5
Ring Muscle Ups
Power Snatch 135/95

COND: 5 Rds
Min 1: Row
Min 2: Rest
Min 3: Bike
Min 4: Rest

SouthOrlandoCF

August 29th, 2017

Bike 2 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Traps


Strength: 2RM Push Press
15 mins


WOD: 50-40-30-20-10
Double Unders
Sit Ups
Wall Balls 20/14

SouthOrlandoCF

August 28, 2017

Row 500m

Group Dynamic

Strength: Deadlift
Find a heavy 3 rep max
*20 mins to work

WOD: 10 min AMRAP
2-4-6-8-10-12-etc...
Hang Power Clean (135/95)
Lateral Burpee over the barbell

*Work up the ladder as far as you can in the 10 mins.

Accessory: Tabata Hollow Rocks

SouthOrlandoCF

August 25, 2017

Assault Bike for 2 mins

Group dynamic together

Conditioning: 1,000m Row for time

WOD:
21-15-9
Plate front squat (45/25)
Plate ground to overhead
-Rest 2 mins-
10-16-22
Overhead plate lunge
Plate burpee

Accessory: 100 Situps

SouthOrlandoCF

August 24, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Everything that hurts


WOD: For Time
400m Run buy In
70 Deadlift 155/105
70 TTB
70 S2OH DB 50/35
70 Pull Ups
70 OHS 95/65

SouthOrlandoCF

August 23rd, 2017

Row 500m
Crossfit Warm Upx2

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


WOD: For Time
50 Cal Bike
100 KBS 53/35
150 Dubs


COND: 5x400m Run on 3:15

SouthOrlandoCF

August 22, 2017

Assault bike 20 cals

Dynamic Group Stretch

Strength: 50 Strict Pullups
*Overhand Grip

WOD: "The Chief"
Five 3 min rounds with 1 min rest:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Accessory: 4 x 20 each
A) Jumping Lunges
B) Ring Rows

SouthOrlandoCF

August 21, 2017

Row 500m
CrossFit Warm Upx2

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


Strength: BAck Squat
Find a heavy triple

WOD: 4 Rds for Time
15 Wall BAlls 24/20
15 Burpee Box Jumps 24/20

Accessory: Banded Good Mornings and Flutter Kick

SouthOrlandoCF

August 18, 2017

Row 500m
2 mins on the Assault Bike

Group Dynamic Together


Strength/Skill: Snatch
A) 10 mins to work up to a heavy single snatch.
B) 8 min EMOM of 1 power snatch + 1 overhead squat (Use 60% of heavy single)

WOD: 15 min cap
Buy In: 20 cals on the Assault Bike
3 Rounds
10 dumbell snatch per arm (50/35)
400m run

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