Workout of the Day

10/14/13

October 13, 2013
OLY: EMOM x 8 2-position hang power snatch (mid-hang, power position) WOD: 4 rounds for time 5 Hang power snatch 10 Reverse burpee 15 DU's

10/11/13

October 10, 2013
Strength: Deadlift 3-3-3-3-3 WOD: 21-15-9 Deadlift (55-60% of 1 RM) Push-up Box Jump (advanced: HSPU)

10/10/13

October 9, 2013
Strength: Thruster 5-5-5-5-5 WOD: For time 1000m row 30 Wall ball 30 DU's (3:1 singles) 400m run http://www.youtube.com/watch?v=wn6ZYAnSYhU  

10/9/13


Barbell warm-up EMOM x 10 3-Position Power Clean Skill: 50 Hollow Rocks not for time Partition reps in any way in order to maintain hollow body position.

WOD 10/8/13

October 7, 2013
Strength: Push Press 5-5-5-5-5 WOD: 10min AMRAP 5 S2OH 5 Lateral Burpee Bar Hops 5 Pull-ups (Advanced: Sub C2B pull-ups)

Welcome to CrossFit Winter Park

October 6, 2013
Workout of the Day Oct. 7th 2013 Strength: Back squat 5-5-5-5-5 WOD: 4 rounds for time 10 KBS 10 sit-ups 10 air squat 200m run (Advanced: Front squat 45/35 sub for air squats)

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