Mobility: Quads- Foam Roll, Barbell Smash, and Couch Strength Midline/Stability: 3 sets Copenhagen Plank x 30sec each side Bottoms Up Kettlebell Carry* x 80ft each arm L-sit or Knee Tuck or Support Hold on Rings x 30sec *Hold at 90 degrees, keeps lats activated Conditioning: As many Rounds and Reps as Possible in 16min of:...Read More
Warm-up Conditioning: Longer conditioning today. You’ve got some running combined with rounds of a Classic girl workout, Mary. The second option has the same running sets, with some different gymnastics’ options. As Many Rounds and Reps in 25min of: 5 Handstand Push-ups 10 Alternating Pistols 15 Pull-ups [On the 0:00]: 200 Meter Run [On the...Read More
Warm-up Strength: Deadlift 20 @50-55% Rest 2min 10 @60-65% Rest 2min 10 @70-75% Conditioning: As Many Rounds and Reps as Possible in 12min of: 1 Dumbbell Deadlift 1 Burpee Over the Dumbbells 1 Dumbbell Thruster 2 Dumbbell Deadlift 2 Burpee Over the Dumbbells 2 Dumbbell Thruster 3,3,3 4,4,4 etc…Read More
Warm-up: Strength: Tempo Bench Press @32X1 4-4-3-3-3 Conditioning: #OrlandoStrong Pulse Tribute Workout This is our own, CFWP tribute to the victims of the Pulse shooting. Two person team. 12 movements x 49 reps for the victims. Split each movement into 24/25 reps per person. Run together holding a band. 49 Russian Kettlebell Swings (53/35) 49 Hand...Read More
Mobility: Chest Skill: Bar Muscle-ups Conditioning: Pick one or the other. Option1- Every 90sec x 24min 1- 6 Dumbbell Plank Pull Through + 8 Half Burpee 2- 30sec Active Dead Hang from Bar + 30sec Max Double-unders 3- Run, Bike, Ski, Row x 60sec 4-Rest or Active Rest in Plank/Hollow Option 2- 20min Stroke Rate...Read More
Warm-up Conditioning: “Kelly” 5rds 400m Run 30 Box Jumps 24/20 30 Wall Ball 20 to 10ft/14 to 9ft Finish: 3 sets L-sit or Knee Tuck Hold on Boxes x 30-45sec Overhead Banded Triceps Extensions x 25 @20X0 Banded Straight Arm Lat Pull Downs x 15 @20X0Read More
Warm-up Strength: Deadlift 18 @50-55% Rest 2min 15 @60-65% Rest 2min 10 @70-75% Conditioning: 2 person team. You-go-I-go on rounds 3rds each 12/8 Assault Bike 8 Dumbbell Burpee Deadlifts 3rds each 12/8 Assault Bike 12 Alternating Reverse Lunges 3rds each 12/8 Assault Bike 4 Devil’s PressRead More
Warm-up Conditioning: 12-9-6 Hang Squat Clean 95/65 Pull-ups (Rx+ Chest to Bar) Straight into, 12-9-6 Hang Squat Clean Toes to Bar (Rx+ 9-6-3 Bar Muscle-ups) Strength: Back Squat 10×60% 8×70% 6×75% 4×80%Read More
Barbell Warm-up Olympic Lifting: CrossFit Semifinals Workout- Barbell Complex Take 10min to build to a starting weight. At the 10min mark, you have 3 attempts to lift. 3 and ONLY 3! 3 Cleans + 2 Front Squats + 1 Jerk Conditioning: CrossFit Winter Park Baseline Workout 500m Row 40 Air Squats 30 Sit-ups 20 Push-ups...Read More
