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SouthOrlandoCF
SouthOrlandoCF

October 20, 2017

Bike for 3 mins

Group Dynamic

WOD: 5 Rounds
7 Power Cleans (115/80)
7 Handstand Pushsups
*Meant to be a fast wod. Scale to keep intensity up!

Conditioning: 12 min EMOM
A) Run 200m
B) 10/8 Cals on bike
C) Rest!

Post: 100 Situps

SouthOrlandoCF
SouthOrlandoCF

October 19, 2017

Run 400m

Group Dynamic

Strength: Back Squat
13 mins to find a heavy set of 5 reps
7 min EMOM: 3 reps at 90% of a your 5 reps

WOD: Tabata
20 secs of work/10 secs of rest
8 Rounds of each movement
A) Slamball (30/20)
B) Pushups
C) Kettlebell Swings (53/35)
D) Jump Squat
*Score is lowest number from the 8 rounds of each movement

SouthOrlandoCF
SouthOrlandoCF

October 18th, 2017

Row 500m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hip Flexor

Skill: 12 min EMOM
A: Double Unders
B: Muscle Ups
C: HSPU or HS Walk


WOD: For Time
20 Cal Bike
30 Deadlift 155/105
40 Burpee Toe to Bar
500m Row
40 Burpee Toe to Bar
30 Deadlift 155/105
20 Cal Bike

SouthOrlandoCF
SouthOrlandoCF

October 17th, 2017

Row or Run 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Shoulders (Front and Back)

Strength: 12 min EMOM
3 Position Clean
Top of Knee
Bottom of Knee
Floor

WOD: 5 Rds for Time
200m Run
10 Box Jumps 30/24
10 Single Arm KB C&J (70/53)

SouthOrlandoCF
SouthOrlandoCF

October 16th, 2017

Row 500m
CrossFit Warm Upx2

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


Strength: A and B
A: 10 mins to find a Heavy set of Five
B: 8 min EMOM, 3 reps @ 9-% of above


WOD: 10 min AMRAP
30 Double Unders
15 Thrusters 75/55
7 Pull Ups