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SouthOrlandoCF

September 29, 2017

Bike for 3 mins

6 min EMOM: Double Unders
Work for 30 secs/Rest for 30 secs

Strength: Bench Press
15-20 mins to work up to a heavy set of 3

WOD: 10 Rounds
3 Handstand Pushups
6 Step Ups with plate (24/20) (45/25)
9 Wallballs (20/14)
*15 min cap!

SouthOrlandoCF

September 28, 2017

Row 500m

Group Dynamic

WOD: 12 min AMRAP
1-2-3-4-5-6-7
Power Snatch (165/115)
3-6-9-12-15-18-21
Bar Facing Burpees
*Get as high as you can in the 12 minutes

Conditioning: 14 min EMOM
1) Assault Bike 12/10 Calories
2) Skill of your choice: HSPU, Pullups, T2B, Pushups etc..

SouthOrlandoCF

September 27th, 2017

Row and Bike 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: calves and Hip Flexor


Stength: Back Squat
Find a Heavy Set of 5
*Perform a set of 5 TTB after each set of BS


WOD: 4 Rds for Time
31 Box Jumps 24/20
23 KBS 53/35
13 Goblet Squats 53/35

SouthOrlandoCF

Septmeber 26th, 2017

Run 400m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lats and Shoulders


Skill/Cond: 12 mi EMOM
A: Walking Lunge
B: Rope Climbs
C: HSPU


WOD: 5 Rds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
400m Run

All reps should be with the same weight.
*115/85

SouthOrlandoCF

September 25th, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and lats

Strength: 10 min EMOM
3 Push Press
2 Push Jerks


WOD: 20 Min AMRAP
5 Pull UPs
10 Push Ups
15 Air Squats
20 Double Unders

SouthOrlandoCF

September 22nd, 2017

Row 500 or Bike 3 min
CrossFit Warm Upx2


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

Strength: Bench Press
15 mins to find a Heavy Triple


WOD: Score is time for Slowest Round
3 mins work, 1 min Rest
20 Lateral Bar Jumps Overs
10 Push Press
10 Back Squat
Shuttle Sprint

*Rest remaining time in work cycle+rest min.
*Score is the slowest time for completing work of all 5 rds.

SouthOrlandoCF

September 21st, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Everything


Strength: 12 EMOM
3 Power Cleans


WOD: 5 Rds for Time
10 Pull Ups
15 Deadlifts 155/105
20 Sit Ups

SouthOrlandoCF

September 20th, 2017

Bike 3 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Ankles and Calves


WOD: 45 min AMRAP
1 Mile Run
2k Row
30 Burpees Box Jumps 24/20

SouthOrlandoCF

September 19th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T-Spine

WOD: For Time
100-80-60-40-20
Double Unders
5-4-3-2-1
Squat Snatch 165/115


COND: 25-20-15-10-5
REST 1:1

SouthOrlandoCF

September 18th, 2017

Row 500m
CrossFit Warm Upx2


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

Strength: Front Squat
15 mins to find a Heavy Triple


WOD: 18 min AMRAP
26 OH Walking Lunge (45/25)
13 Burpees
7 Toe to Bar

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