Warm-up: 200m Run then 3rds of: 10 Deadbug 10 Shoulder Taps 10 Dislocates Skill EMOM x 12 1) Muscle-up x 2-3 2) KB/DB Box Step-up x 10 3) L-sit or Hollow Hold x 30-45s Workout of the Day 10min AMRAP 6 Power Clean (155/105) 8 T2B 10 Box Jump (24/20)Read More

Warm-up: 200m Run then 3rds of: 5 Thruster (45/35) 6 Back Rack Lunges 7 HR Push-up Strength: Back Squat 6×65 6×75 4×85 2×90% Then Rest 2min 1 set Max Reps @ 78%. CF Mainsite 12/20/16 10 Thruster (135/95) 50 DU 8 Thruster 40 DU 6 Thruster 30 DU 4 Thruster 20 DU 2 Thruster 10...Read More

CrossFit Winter Park – CrossFit 2 person team Barbell must be empty before starting. You MUST use clips each lift or it does not count and you have to repeat the lift. Complex is unbroken. Cannot drop after the power clean. One person working at a time in the AMRAPS. Scores are total combined reps...Read More

5rds 800m Run 30 KBS (70/53) 30 Pull-upsRead More

Tomorrow is a tough benchmark workout so take it easy today and make sure you are fresh and ready for tomorrow. Mobility: Hips Midline/Stability: 3 sets 1) BB Hip thruster x 10 (back on bench) 2) Weighted Plank Hold x 60sec 3) Bottoms Up KB Carry x 1 length R arm/1 length L arm Skill:...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Plank Punches (elbows) 10 Jumping Squats Strength: 1 ¼ Front Squat 3-3-3-3-3 Workout: EMOM x 21min 1) 15/12 Cal Row or 12/10 Cal Bike 2) 12 Reverse Front Rack Lunges (Rx 115/75 Rx+ 135/95) 3) 6 T2B + 15 DU (Rx+ 8 T2B + 20...Read More

Barbell Warm-up Every 90sec Sets 1-3 High Hang + Hang Snatch @ 60-70% Sets 4-5 Hang Snatch + Snatch @ 70-80% Sets 6-7 Snatch x 1.1 @ 80+% Rest 10sec between singles Sets 8-9 Snatch x 1 @ 90+% WOD: 3min AMRAP 6 Power Snatch (95/65) 6 Burpee Rest 2min 3min AMRAP 6 OHS 6...Read More

Reminder that we will only be having the 9:30am, 12pm and 4:30pm. No Kids class today. Warm-up: 200m Run then 3rds of: 10 Deadbug 8 Thruster 8 Good Morning Strength: Back Squat 8×60, 6×70, 4×80, 2×85% Rest 2min then one set for Max Reps @ 75% WOD: 3rds 400m Run 25 Wall Ball (20/14) 15...Read More

1 Snatch (115/75) 2 Front Squat 3 Push Press 4 Box Jump (24/20) 5 Power Clean 6 Pull-up 7 Wall Ball (20/14) 8 Burpee to Plate (25/15) 9 Deadlifts 10 OH Plate Lunges (25/15) 11 KBS (53/35) 12 Ground to OverheadRead More

Mobility: Wrists Skill: HS Walks, Holds, Kipping HSPU technique Option 1) “Jerry” 1mile Run 2K Row 1 mile Run Option 2) 2K Row for time Option 3) For quality, not for time 3-4rds 4 Wall Walk 2 Rope Climb 8 Pistol 30sec L-sit 30 DU 4 Roll to Candlestick 8 Ring Push-up 4 Strict T2B...Read More