Barbell Warm-up Oly: Every 90sec for 8 sets Hang Snatch + Snatch Sets 1-2 70-75% Sets 3-4 75-80% Sets 5-6 80-85% Sets 7-8 85+% of 1RM Snatch WOD: EMOM x 15 1) 4 Power Snatch + 4 OHS at 60% of 1RM Snatch 2) 8 Ball Slam + 8 Russian Twist (25/15) 3) 2 Man...Read More

Warm-up: 200m Run then 3rds of: 6 OH Plate Step-up 6 Roll to Candlestick Strength/Skill: 4 sets Bulgarian Split Squat x 6 each @3111 AHAP Rest 30sec Rope Climb x 2 Rest 30sec L-sit x 30-45sec Rest 30sec WOD: 500m Row Buy-in, Then 3rds of: 15 V-ups 30 Russian KBS 60 DU Rx 53/35 Rx+...Read More

Warm-up: 200m Run then 3rds of: 8 Bird Dog 6 Thruster 4 BTN Strict Press Strength: 1RM Push Press WOD: 5rds Against a 3min clock, 400m Run + ME Wall Ball in remaining time (20/14) Rest 2min Score is total number of wall balls after 5 roundsRead More

CrossFit Winter Park – CrossFit Warm-up 200m Run then 3rds of: 10 Glute Bridge w/ Kickout 10 OH KB Lunge Step (5R/5L) Strength Back Squat (4×80, 3×85, 2×90, 2×95%) Metcon Here is the workout in it’s entirety. I will separate each section for scoring down below. For the mile- it’s to the CROSSWALK that goes...Read More

Good luck to our members running in the OUC Half Marathon tomorrow in downtown Orlando! Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ Kickout 10 OH KB Lunge Step (5R/5L) Strength: Back Squat 4×80, 3×85, 2×90, 2×95% WOD: With a running clock, Run 1600m @10:00 3min AMRAP Back Squat 135/95 @15:00 2min AMRAP...Read More

CrossFit Winter Park – CrossFit Mobility Shoulders- 10min Skill 15min to work on Rope Climbs, T2B, HS Walks, or HS Holds Metcon Metcon (No Measure) 4rds 300m Row 20 Russian Twist (25/15) 10 Roll to Candlestick* 5 Wall Walk** *https://www.youtube.com/watch?v=umIi_i6zCVA **https://www.youtube.com/watch?v=MbAro9huwhoYou should not be trying to speed through this workout- there’s no measure/time. Take your...Read More

Mobility: Shoulders Skill: 15min to work on Rope Climbs, T2B, HS Walks, or HS Holds WOD: 4rds 300m Row 20 Russian Twist (25/15) 10 Roll to Candlestick 5 Wall Walk Finish: 3 sets Bottoms Up KB Carry x down and back each arm Single Leg RDL x 10 each Box Shoulder Stretch x 30secRead More

Warm-up: 200m Run then 3rds of: 5 Jerk Balance 5 Front Squat 5 Tall Jerk Strength: 2 Front Squat + Jerk @ 90-95% of 1RM C&J Barbell Cycling Ground to Overhead (any way, fast as you can) Every 2:30 for 4 sets 7 reps @ 60-70% of 1RM Clean & Jerk WOD: 25 C2B 25...Read More

I have been fit my whole life, yet the single greatest physical challenge and accomplishment will always be that I grew a tiny human being and delivered her safely into this world. In Feb 2016 she arrived. Since, it’s been another incredible journey to watch my body transform back into its original design. I find...Read More

Warm-up: 200m Run then 3rds of: 10 Deadbug 10 Bird Dog 6 Good Morning Strength: 3RM Deadlift 2 person team 4rds each 250m Row 20 DB Walking Lunges (25/15) 15 Flutter Kick (4-count) 10 Box Jump Overs (24/20)Read More