Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat 10 Single Arm DB OH Walking Lunges 10 Hollow Rock Strength: Back Squat 5×65/70/75/80% Workout of the Day Row 500m 40 DU 30 T2B 20 Man Maker (25/15) 10 MURead More
Warm-up: 200m Run then 3rds of: 8 Ring Rows 8 Thruster 8 Roll to Candlestick Strength: Front Squat 5×60, 5×65, 5×70% Workout of the Day Fran 21-15-9 Thruster (95/65) Pull-upRead More
Mobility: Barbell Quad Smashing + Lax Ball Glute Roll Out Midline/Stability: 3rds Bottoms Up KB Carry 10 Single Leg RDL (each) 45sec L-sit Workout of the Day 800m Run 20 V-ups Rest 15sec 30sec Plank Rest 15sec 30sec R Side Plank 30sec L Side Plank 600m Run 20 V-ups Rest 15sec 30sec Plank Rest 15sec...Read More
Warm-up: 200m Run then 2rds of: 10 Banded Glute Lunge 10 Glute Bridge @1113 6 Push-up to Spiderman Strength: Back Squat 5×70, 4×80, 3×85, 2×90, 1×100% Workout of the Day L’Annie 50-40-30-20-10 DU Lunges Sit-upsRead More
Warm-up: 200m Run then 3rds of: 3 Wall Walk 10 Dislocates 10 OHS w/ pvc Strength: Strict Press 8×50, 8×60, 6×70, 4×75% Workout of the Day 10min AMRAP 5 HSPU 7 Power Clean (135/95) 9 T2BRead More
Warm-up: 200m Run then 3rds of: 10 Bird Dog 5 1 ¼ Front Squat w/ slam ball 10 Hollow Rock Strength: Deadlift 5×70, 4×75, 3×80, 2×85% Tabata With 1min rest in between movements Row for Cals Ball Slam (25/15) Strict Chin-up Med Ball Clean (20/14)Read More
CrossFit Winter Park – CrossFit Just kidding 🙂 Metcon Metcon (Time) 3 person team Split reps evenly, but you may break up each couplet in any way, any fashion. You must complete 150/150 or 50 reps each before moving onto the runs. 150 DU 150 Lunges 200m Relay Run 120 KBS (53/35) 120 Wall Ball...Read More
Barbell Warm-up Every 2min x 16 (8 sets) Clean + Front Squat + Jerk Sets 1-2 2 reps Sets 3-8 1 rep Workout of the Day 3min AMRAP 4 Hang Power Clean (115/75) 5 Push Jerk 6 Lateral Bar Burpee Rest 2min RepeatRead More
