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SouthOrlandoCF

Monday- May, 15, 2017

Warm Up
2 Rounds NFT
200 m run
10 air squats
10 sprinter situps
5 RKBS
*Group mobility and dynamic warm up

Strength
15 minutes
Build to a Heavy
Full Clean + Front Squat

WOD
18 min AMRAP
3 Thrusters (135/95)
6 HSPU
9 TTB
12 Box Jump Overs (24/20)

SouthOrlandoCF

May 13th, 2017

Warm-Up:
Group "Indian" Run
Dynamic Warm-Up

WOD: For Max Reps!
1 min at each station x 4 rounds
*1 min rest between rounds*
Cal Row
Overhead Walking Lunge (45/25 Plate)
Man-Maker/Renegade Push-Ups (35/25 DBs)
Squat Clean Slam Balls (20/15)
Lateral Box Jump Overs (24/20)

SouthOrlandoCF

May 12th, 2017

Row 500m
CrossFit Warm Up x 2

Dynamic Warm Up + Mobility

Strength: Shoulder to Overhead
5RM Strict Press
3RM Push Press
1RM Push Jerk

WOD: For time!
21-15-9
Deadlifts (225/135)
Overhead Squats (135/95)

SouthOrlandoCF

May 11th, 2017

Run 400m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility:


Skill: 15 min EMOM
A: 30 second Hollow Hold
B: 30 HS Hold or 1min Plank
C: 30 Bottom Squat Hold


WOD: 15 min AMRAP
10 Box Jumps (24/20)
10 Pull Ups
10 Slam Balls (25/15)

SouthOrlandoCF

May 10th, 2017

Bike 2 mins
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and QL

Cond: 5 Rds NOT for Time
10 Wall Balls
10 Pull Ups
5 burpees

Strength: Bench Press
Find a Heavy set of 3

WOD: "Annie"
50-40-30-20-10
Double Unders
Sit Ups

SouthOrlandoCF

May 9th, 2017

Row 500m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Shoulders and Lumbar


Skill: 15 min EMOM
A: 12 DB Snatch 50/35
B: 12 Walking Lunge
C: 12 Sit Ups


WOD: 3 Rds for Time
600m Run
50 KBS 53/35

SouthOrlandoCF

May 8th, 2017

Run 400m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Lats


Strength: Overhead Squat
Find a heavy triple.


WOD: 8 Rds for Time
5 Power Cleans 135/95
5 Front Squats
10 Push Ups

SouthOrlandoCF

May 4th, 2017

Row and Bike 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Calves


COND: 6x400m

WOD: 15 min AMRAP
10 Burpees
12 Pull Ups
14 Jumping Lunges

SouthOrlandoCF

May 3rd, 2017

Run and Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Lumbar and QL


Strength: 20 Min EMOM
A: 3 Hang Cleans (Power or Squat)
B: 3 Push Jerks


WOD: 12 min AMRAP
10 Thrusters 95/65
100m Run

I see you Melinda...:)

SouthOrlandoCF

May 2, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hip Flexor and Shoulders


Strength/Cond: 15 min EMOM
A: Row for Cals
B: 10 Burpee Box Jump Overs
C: 10 Push Press

WOD: 6-9-12-15-18-15-12-9-6
KBS 53/35
TTB

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