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SouthOrlandoCF

July 10th, 2017

row 500m
CrossFit Warm Upx2

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

Strength: 5x16 Walking weighted lunge


WOD: 5 Rds for Time
7 Pull Ups
12 Wall Balls 30/20
17 Box Jumps 24/20

SouthOrlandoCF

July 7, 2017

Row 500m
Airdyne 2 mins

Coach led group warmup

Strength: Bench Press
5 x 3
*Work up to a heavy 3 rep

WOD:
800m Run
50 Push Press (115/80)
45 Box Jumps (24/20)
40 Pullups
35 Hang Power Cleans (115/80)
30 Lunges
25 Pushups
20 Back Squats (115/80)
15 Toe to Bar
10 Bar Rollouts
5 Wall Walks

*25 min Cap

SouthOrlandoCF

July 6th, 2017

Bike 3 mins
CrossFit Warm Upx2

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

Strength: Front Squat + Split Jerk
20 mins to Find a Heavy Complex


WOD: 4 Rds for Time
50 Double Unders
10 Front Squat (135/95)

SouthOrlandoCF

July 5th, 2017

Row 500m
CrossFit Warm Upx2


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


Skill/Cond: 12 min EMOM
A: 200m Run
B: 20 KBS 53/35


WOD: 15min AMRAP
6 Deadlifts   (255/170)
12 Lateral Bar Over Burpees

SouthOrlandoCF

June 30, 2017

Row 500m

Group Dynamic

Strength: Bear Complex
5 Rounds of 7 complexes:
1 Clean Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
The above movements is 1 complex.
*20 mins to do the 5 rounds of 7 complexes.

WOD: 15 min AMRAP
Shuttle Run
5 Handstand Pushups
8 Pistols
11 Pullups

SouthOrlandoCF

June 29th, 2017

Run and Bike 2mins
CrossFit Warm  Upx2

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


Strength/Skill: Every 45 sec x10

Power Snatch
2 OHS

*Go up as often as possible

WOD: 3 Rds for Time
20 Cal Row
30 Wall Balls  20/14
40 Double Unders

SouthOrlandoCF

June 28th, 2017

Run 800m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Calves and t-Spine


Skill: 12 min  EMOM
A: 30sec L-Sit
B: 10 HSPU
C: Pistol Practice
D: MU/Strict Pull Ups


WOD: 25 min AMRAP
12 Box Jumps
12 Dumbell Snatch (alt) (50/35)
12 TTB
12 OH Walking Lunge DB (50/35)
12 Push Ups
200m Run

SouthOrlandoCF

June 27th, 2017

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Hips

Strength: Back Squat
Every set complete 5 V-Ups during rest


WOD: For Time
21-18-15-12-9-6-3
Power Cleans (95/65)
Bar Facing Burpees

SouthOrlandoCF

June 26th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Triceps


Strength/Skill: 16 min EMOM
A: 30 Double Unders
B: 5 Deadlifts
C: Bike 30 Sec
D: 10 Sit Ups


WOD: "Fran"
21-15-9
Thrusters 95/65
Pull Ups


After Party: 100 sit Ups and 100 Push Ups

SouthOrlandoCF

June 23, 2017

Row 500m

Group Dynamic: Coaches Choice

Strength/Skill: 12 min EMOM
1 Squat Clean
*Build in load as you progress in the EMOM

WOD: 5 Rounds
3 mins rounds:
Run 300m
Max Effort Hang Squat Cleans (Dumbells: 50/35)
Score is total squat cleans.
*1 min rest after each round!

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