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SouthOrlandoCF

March 8th, 2017

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility


Strength: Back Squat
7x2 Climbing


WOD: 4 Rds for Time
30 Double Unders
20 Wall Balls
10 Power Snatch 75/55

SouthOrlandoCF

March 7th, 2017

Run 400m
CrossFit Warm Upx2

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


Strength: 50 Dips for Time



WOD: 30 Min AMRAP
400m Run
15 Burpee Box Jumps
20 KBS
25 Push Jerk 95/65
30 Sit Ups

SouthOrlandoCF

March 6th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hamstring and Glutes


Strength: Deadlift
6x3 Climbing


WOD: 12 Min AMRAP
3-6-9-12-15....
Climb the Ladder
Squat Cleans 135/95
HSPU
Burpees Over Bar

SouthOrlandoCF

March 3, 2017

Run 400m

Group Dynamic

Skill: Pick some skills and work on them for about 5 mins each.
Ex: Pullups-Chest to bar-Toe 2 bar-HSPU-Pistols-Double Unders

WOD: 12 min cap
1,000m row
Then find 1 rep max clean and jerk with remaining time.

SouthOrlandoCF

March 2, 2017

Airdyne for 3 mins

Group Dynamic

Strength/Gymnastics: 14 min EMOM
A: Triple Snatch - Touch and Go weight
B: Toe to bar/Chest to bar - Pick one and practive technique

WOD: For Time
800m Run
50 Ball Slams (30/20)
100 Double Unders (3:1 Singles)
50 Ball Slams
800m Run

SouthOrlandoCF

March 1st, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hip Flexors and Glutes


Strength: 6 sets
3 Front Squat
7 Back Squat

Same Weight one set total.


WOD: "Nasty Girls"
3 Rds for Time
50 Sir Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

SouthOrlandoCF

February 28th, 2017

Row and Run 500m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Posterior Chain

Strength/Cond: 12 min EMOM
A: Row for Cals (15/12)
B: HSPU (5/10)
C: Bike
D: Thrusters DB


WOD: 12 Min AMRAP
6 TTB
9 PUSH Ups
12 Walking Lunges
15 KBS 44/26

SouthOrlandoCF

February 27th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Lumbar


WOD: 18 Min  AMRAP
200m run
20 Wall Balls 20/14
50 double Unders
10 Pull Ups


Strength: Push Press 5x3 Climbing

SouthOrlandoCF

February 24, 2017

Run 400m

CF Warm up x 2

6 min EMOM of double under practice

Strength/Skill: Push or Split Jerk
Find a heavy single from the rack. Work technique, rest as needed.

WOD: 3 Rounds
400m Run
15 Box Jumps (24/20)
10 Power Snatch (135/95)
1st rd: Above the knee
2nd rd: Below the knee
3rd rd: From the ground

SouthOrlandoCF

February 23rd, 2017

Row 1000m
CrossFit Warm Upx2

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


Strength: Overhead Squat
Build to a heavy set of 5. Try and get 5 working sets.


WOD: TABATA
Row for Cals
TTB
Thruster 75/55
Push Ups

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