Workout of the Day/Blog

2/4/14

February 3, 2014
Strength: Back squat 5x40%, 5x50%, 5x60%, 5x75%, 5x80%, 5 or more x85% WOD: EMOMx8 Even: 8 thrusters (95/65)  Odd: 8 burpees Rest 3min EMOMx8 Even: 10 wall ball  (20/14) Odd: 15 KBS  (53/35)

2/3/14

February 2, 2014
Skill: Muscle up progressions WOD: 4 rounds 10 OHS 400m run Rest 1 min. Rx 115/75 Rx+ 135/95

Savage Race!

January 31, 2014
We are getting a team together for the Savage Race! Sign up for the 10 am wave on Saturday, March 29. Use the code gym024 for a $15 discount and sign up under the CrossFit Winter Park team!! http://www.savagerace.com/locations/florida2014

2014 CrossFit Games Open


The 2014 is quickly approaching. The first WOD will be announced on Feb. 27th. For more information and to register, go to http://games.crossfit.com/ And join our team, CrossFit Winter Park!  

1/31/14


Strength: Deadlift 5x40, 5x50, 3x60, 5x60, 5x65, 5x70 WOD: 1000m row then 4 rounds: 10 T2B 10 Box jump 10 Push-up 10 Sit-up

1/30/14

January 29, 2014
Strength: 1a) Push press 5x3 1b) Ring row 5x6-8reps WOD: 5min AMRAP 5 OHS + 15 DU rest 3min 5min AMRAP 5 S2OH + 10 Front Squat rest 3min 2min AMRAP Wall ball 20/14 Rx 115/75 Rx+ 135/95

1/29/14

January 28, 2014
SKILL DAY 1) 5 rounds: 30seconds handstand hold/30 seconds rest 2) Max height PVC jump over 3) 4 rounds: 4 TGU each arm/2 rope climb 4) 4 rounds: 5 HSPU/5 Pistols each leg 5) Athlete choice of skill/goat to work on in remaining time.

1/28/14

January 27, 2014
Warm-up: 3 wall walk 5 strict pull-up 7 good morning 45/35 9 hollow rock WOD: “Rankel” 20min AMRAP 6 deadlift 225/155 7 burpee pull-ups 10 KBS 70/53 200m run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in He

1/27/14

January 26, 2014
Olympic Lifting Barbell warm-up 1) EMOM X 10- Hang power snatch + snatch + 10 hollow rock Rest 2)EMOM x 10- Hang power clean + clean + 5-8push ups 3) Back squat 5x40, 5x50, 3x60, 5x60, 5x65, 5x70

1/24/14

January 23, 2014
Strength: Deadlift 5x40, 5x50, 3x60, 5x75, 3x85, 1 or more x 95 WOD: 5 rounds 5 HSPU 10 Box jump 15 KBS 20 DU Rx 24/20 & 53/35 Rx+ 30/24 & 70/53

1 106 107 108 109 110 116