Warm-up: 200m Run then 3rds of: 10 Bird Dog 8 OH Plate Step-up 6 Good Morning Strength: Deadlift 6×60, 5×65, 4×70, 3×75, 2×80% Workout of the Day EMOM x 20 1) 12/10 Cal Row 2) 12 Box Jump Overs (24/20) 3) 25 Russian KBS (53/35) 4) 14 OH Plate Walking Lunges (25/15)Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ kick out 5 Strict Chin-up 6 Push-up to Spiderman Strength: Back Squat 6×70, 6×80, 3×90, 2×95% Workout of the Day 3rds for time 400m Run 30 Air Squat 20 Pull-up Rx+ C2B Finish: 3 sets Single Arm KB Row @2111 x 8 each Strict T2B...Read More

10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. https://games.crossfit.com/workouts/open/2017Read More

Mobility: T-spine Midline/Stability: 3rds Single Leg RDL x 8 Weighted Plank x 45sec Glute Bridge x 15 @1113 w/ feet on 45lb plate Workout of the Day Option 1- 3-4rds 400m Run 30 DU 20 Walking Lunges 10 Reverse Burpee Option 2- Skills 3-4rds not for time 20ft HS Walk or 30-45sec HS Hold 10...Read More

Barbell Warm-up Oly Every 90sec for 12 sets 1-3 High Hang + Hang Clean 4-6 Hang Clean + Clean 7-9 Clean x 1.1 Rest 10sec between singles 10-12 Clean x 1 Workout of the Day 3rds NOT for time 500m Row 25ft HS Walk 25 Air Squat @20X1 25 Hollow RockRead More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat w/ KB 10 Deadbug Strength: 3 sets 1a) Bulgarian Split Squat x 6 each @2111 1b) Strict T2B x 6 @3111 Workout of the Day 4rds 6 Strict Pull-up 8 Ball Slam (25/15) 10 Russian KBS (53/35) 200m Run 1min REST (mandatory between rounds)Read More

Warm-up: 200m Run then 3rds of: 10 Banded Lunges 10 Glute Bridge 30sec Plank Strength: Back Squat 8×65, 6×75, 4×85, 4×90% Rx 50 DU 21 Thrusters (75/55) 40 DU 18 Thrusters 30 DU 15 Thrusters 20 DU 9 Thrusters Rx+ 100 DU 25 Thrusters (95/65) 75 DU 21 Thrusters 50 DU 15 Thrusters 25 DU...Read More

CrossFit Winter Park – CrossFit Metcon (Time) 2 person team 5rds each 5 Pull-up 10 Push-up 15 Air Squat 5rds each 5 T2B 10 Med Ball Clean (20/14) 15 Russian Twist w/ ball 5rds each 5 Box Jump (24/20) 10 Ball Slam (25/15) 15 DUs Then, 750m Run with med ball and slam ballRead More

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55 calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. targetRead More

Mobility: Hips Midline/Stability: 3sets L-sit x 30-45sec OH KB Walking Lunge x 10R Arm/10L Arm Plank Punch x 12 Option 1- 3rds 300m Row 300m Run 3 Rope Climb 30 Russian Twist Option 2- 20min Stroke Rate Row Option 3- Skills 3-4rds not for time 2 Rope Climb 10 Pistols 20ft HS Walk or 30-45sec...Read More