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SouthOrlandoCF

October 31st, 2017

Happy Halloween


Row 1000m 
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: QL and Lats


Strength: 15 mins to Find 1RM Clean and Jerk


WOD: "Heavy Grace"
30 Clean and Jerks

*use 75% of 1RM above

SouthOrlandoCF

October 30th, 2017

Row 500m
CrossFit Warm Upx2

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


Strength: A and B
A: 12 mins to Find 1 RM Snatch Balance
B: 8 min EMOM, 3 OHS @85%


WOD: For Time
800m Run
40 Pistols
40 Push Ups
40 Sit ups
400m Run
30 Pistols
30 Push Ups
30 Sit Ups
200m Run
20 Pistols
20 Push Ups
20 Sit Ups
100m Run
10 Pistols
10 Push Ups
10 Sit Ups

SouthOrlandoCF

October 27, 2017

Bike 3 mins

Group Dynamic

Strength: Strict Press
8 mins to find a heavy 1 rep
After the 8 mins you will use 85% of the 1 RM and do 1 rep every :45 secs.


WOD:
0-4 mins: 35 Handstand Pushups
4-8 mins: 20 Power Cleans (205/145)
8-12 mins: 40 Pullups
12-16 mins: 30 Burpee Box Jumps (24/20)

*You have 4 mins to complete the reps required. If you finish the reps under the 4 mins you have the remaining time to rest until the next movement.

SouthOrlandoCF

October 26th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: T_Spine

Strength: 1000m Row for Time


WOD: For Time
100 Overhead Squats (95/65)
*200m Run every time you rest.

SouthOrlandoCF

October 25th, 2017

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lats and Hips


Strength: A and B Front Squat
A: 13 mins to find a heavy 5rep FS
B: 7 min EMOM 3 reps @90% of 5RM

WOD: For total time
3 Rds
10 Hang Power Cleans 135/95
15 Burpees
OH Walking Db Lunge

3 min Rest

3 Rds
5 Power Power Snatch 135/95
15 Toe to Bar
OH Walking DB Lunge

SouthOrlandoCF

October 24th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Pecs


WOD: 13 min AMRAP
7 Push Press (115/80)
14 Box Jumps (24/20)
21 Double Unders

                
COND: Run, Row, or Bike
6x the same movement
 
Rest 1:1

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 5 rep Deadlift
B: 7 min EMOM 3 reps @ 90% of 5rm Deadlift


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

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