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SouthOrlandoCF

February 9th, 2017

Row and Run 500m
CrossFit Warm Upx2

Coaches Choice Warm Up


Strength/Cond: 10 min EMOM
3 Power Snatch
3 OHS


WOD: 3 Rds for Time
40 Double Unders
30 KBS 53/35
20 Toe to Bars

SouthOrlandoCF

February 8th, 2017

Row and Run 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Chest


Strength: Push Press
10 min EMOM
5 Push Press @ 60-70%


WOD: 2 Rds for Time
10 Rope Climbs
30 Burpee Box Jumps 20/16
30 OH Walking lunges BB or DB

SouthOrlandoCF

February 7th, 2017

Run 800m
CrossFit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Quads and Lats


Skill/Cond: 16 min EMOM
A: Thrusters w/Dumbell
B: Burpees 10-15
C: Muscle Ups
D: 200m Run


WOD: 27-21-15-9
Deadlift 155/105
Ring Dips

SouthOrlandoCF

February 6th, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm UP+Mobility
Mobility: Posterior and Quads


Strength: Back Squat
10 min EMOM
5 BS @ 60-70%


WOD: BOOOOM
8 min AMRAP
3 HSPU
3 PC 185/125
6 HSPU
3 PC
9 HSPU
3 PC
12 HSPU
3 PC
And so on CLimbing the ladder.

5 min REST

5 Min AMRAP
Wall Balls 20/14

SouthOrlandoCF

February 3, 2017

Run 400m

Group Dynamic

Strength: Deadlift
10 reps at 30-40-50-60-70%
*Set starts every 1:30

WOD: 16 min AMRAP
20 Power Cleans (155/105)
20 Push Jerks
20 Back Squats
Max bar facing burpees

*Score is total burpees

SouthOrlandoCF

February 2nd, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Glutes and Lats


Strenght: 12 min EMOM
A: 3 TandG Power Snatch
B: 5 Pull Ups, 3 Chest to Bar, 1 MU


WOD: 3 Times for Max Reps
In 1:30
Run 200m
Max Push Ups in time left
30 sec Rest
In 1:30
Run 200m
Max Pistols in time left
:30 Rest
In 1:30
Run 200m
Max Double Unders
30 Sec Rest

SouthOrlandoCF

February 1st, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Chest and Lats


Strength: Push Press
5x10 on 1:30
30-70%


WOD: For Time
21-15-9
HSPU
(2x) KBS  (53/35)


FINISHER: Its a Secret 

SouthOrlandoCF

January 31st, 2017

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Calves


Skill/Strength/Cond: 12 min EMOM
A: 12 Thrusters
B: 12 Burpees


WOD: "11.5"
20 min AMRAP
5 Power Cleans (145/100)
10 TTB
15 Wall Balls (20/14)

SouthOrlandoCF

January 30th, 2017

Row 1000m
Crossfit Warm Up

Dynamic Warm Up+Mobility
Mobility: Quads and Glutes


Strength: Back Squat
5x10 on 1:30
30-70%

WOD: 13.2
10 min AMRAP
5 S2OH   115/75
10 Deadlift  115/75
15 Box Jumps 24/20

CORE: :)

SouthOrlandoCF

January 27, 2017

Run 400m

Group dynamic

Strength: Deadlifts
30-40-50-60-70%
*8 reps every 1:30

WOD: 5 Rounds
10 Toe to bar
15 Kettlebell Swings (53/35)
10 Push Jerks (135/95)

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