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SouthOrlandoCF

October 23rd, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Posterior Chain


Strength: A and B
A: 13 Mins to find a heavy 13
B: 7 min EMOM 3 reps @ 90% of 5rm


WOD: 5 Rds for Time
20 Wall Balls (20/14)
15 Push Ups
10 pull Ups

SouthOrlandoCF

October 20, 2017

Bike for 3 mins

Group Dynamic

WOD: 5 Rounds
7 Power Cleans (115/80)
7 Handstand Pushsups
*Meant to be a fast wod. Scale to keep intensity up!

Conditioning: 12 min EMOM
A) Run 200m
B) 10/8 Cals on bike
C) Rest!

Post: 100 Situps

SouthOrlandoCF

October 19, 2017

Run 400m

Group Dynamic

Strength: Back Squat
13 mins to find a heavy set of 5 reps
7 min EMOM: 3 reps at 90% of a your 5 reps

WOD: Tabata
20 secs of work/10 secs of rest
8 Rounds of each movement
A) Slamball (30/20)
B) Pushups
C) Kettlebell Swings (53/35)
D) Jump Squat
*Score is lowest number from the 8 rounds of each movement

SouthOrlandoCF

October 18th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hip Flexor

Skill: 12 min EMOM
A: Double Unders
B: Muscle Ups
C: HSPU or HS Walk


WOD: For Time
20 Cal Bike
30 Deadlift 155/105
40 Burpee Toe to Bar
500m Row
40 Burpee Toe to Bar
30 Deadlift 155/105
20 Cal Bike

SouthOrlandoCF

October 17th, 2017

Row or Run 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Shoulders (Front and Back)

Strength: 12 min EMOM
3 Position Clean
Top of Knee
Bottom of Knee
Floor

WOD: 5 Rds for Time
200m Run
10 Box Jumps 30/24
10 Single Arm KB C&J (70/53)

SouthOrlandoCF

October 16th, 2017

Row 500m
CrossFit Warm Upx2

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


Strength: A and B
A: 10 mins to find a Heavy set of Five
B: 8 min EMOM, 3 reps @ 9-% of above


WOD: 10 min AMRAP
30 Double Unders
15 Thrusters 75/55
7 Pull Ups

SouthOrlandoCF

October 13, 2017

Bike 3 mins

Group Dynamic

Strength/Skill: 10 min EMOM
1 Power Snatch
*Go up in weight as needed

WOD: 5 Rounds
10 Deadlifts (185/125)
15 Pushups
20 Situps
1 Suicide Run

15 min cap!

SouthOrlandoCF

October 12, 2017

Run 400m

Group Dynamic

WOD: 4 Rounds
Work for 2 mins/Rest for 1 min
4 muscle ups
40 Double Unders
Remaining time AMRAP front squats (135/95)
*Score is total front squats

Conditioning: 10 rounds
Partner up! You go I go:
250m row or 200m run

SouthOrlandoCF

October 11th, 2017

Row 500m and Bike 2mins
CrossFit Warm Upx2

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

Strength: Deadlift
20 mins to Find a Heavy Triple


WOD: 15 Min AMRAP
30 Cal BIKE Buy In
12 Slam Balls 30/20
9 Box Jumps 24/20
6 Toe to Bar

SouthOrlandoCF

October 10, 2017

Assault Bike 2 mins

Group Dynamic

Skill: "JT"
21-15-9
Handstand Pushups
Ring Dips
Push Ups
*Not for time

WOD: 4 Rounds
400m Run
50 Air Squats

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