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SouthOrlandoCF
asdfasdf

April 10th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Glutes


Strength: Back Squat
Find a Heavy Single


WOD: 10 min AMRAP
20 Deadlifts 225/155
50 Double Unders

CORE: 50 Strict Toe Bar

SouthOrlandoCF
asdfasdf

April 7, 2017

Run 400m

Group Dynamic

Strength/Skill: Snatch
Spend about 20 mins working on the snatch. Squat snatch is preferred for today's practice.

WOD: "Karen"
150 Wallballs (20/14)

SouthOrlandoCF
asdfasdf

April 6th, 2017

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Lumbar and Traps


Cond: 12x1:30min

A: Row
B: Double Unders
C: DB thrusters



WOD: 27-21-15
Deadlift 185/125
HSPU

SouthOrlandoCF
asdfasdf

April 5th, 2017

Row 1000m
CrossFit Warm Upx2

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


Strength: Back Squat
5-5-3-3-3-1-1-1-1


WOD: 4 Rds for Time
12 Front Rack Walking Lunges 95/65
15 Push Press 95/65
18 Toe to Bar

SouthOrlandoCF
asdfasdf

April 4th, 2017

Run 400m
CrossFit Warm Upx2

Dynamic Warm+Mobility
Mobility: Shoulders and Glutes


Strength: 14 Min EMOM
A: 3 Power Cleans (Heavy)
B: 200m Run or 250 Row


WOD: 4 Rds for Time
400m Run
21 Pull Ups
15 Burpees
9 OHS 95/65

SouthOrlandoCF
asdfasdf

April 3rd, 2017

Row 1000m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: Shoulder to Overhead Complex
3x3 Push Press
4x2 Push Jerk
5x1 Split Jerk

*Try to add load every round.

WOD: 13 min AMRAP
5 Thrusters 135/95
15 Kettle Bell Swings 53/35
30 Double Unders

SouthOrlandoCF
asdfasdf

March 31st, 2017

Row 1000m
CrossFit Warm Upx2


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


Strength/Cond: 16 min EMOM
A: Row For Cals
B: Double Unders
C: 10 Push Press
D: 10 Pull Ups

WOD: 13 Min AMRAP
2 Rope Climbs
5 HSPU
8 Power Snatch 75/55
11 Thrusters 75/55

SouthOrlandoCF
asdfasdf

March 30th, 2017

Row 500m
CrossFit Warm Upx2


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


Strength: Deadlifts
Find a Max Load for each round.

12-10-8-6-4


WOD: 20 min AMRAP
1 Power Cean and Jerk 225/155
400m Run
2 P&J
400m Run
3 P&J
400m Run
4 P&J

*Continue Climbing.

SouthOrlandoCF
asdfasdf

March 29th, 2017

Row 500m and Run 400m
CrossFit Warm Up+Mobility


Strength: 15 min EMOM
Mins 1-5: Hang Power Snatch
Mins 6-10: Power Snatch
Mins 11-15: Squat Snatch


WOD: 5 Rds For Time
12 Burpee Box Jump Overs (24/20)
20 Wall Balls (20/14)

SouthOrlandoCF
asdfasdf

March 28th, 2017

Bike 3 mins
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Quads and Chest


Strength: Gymnastics Benchmark
50 Strict Pull Ups


WOD: 21-18-15-12-9-6-3
Kettle Bell Swings (53/35)
Toe to Bar
Pistols (Alt)

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