Warm-up: 200m Run then 3rds of: 3 Wall Walks 5 Good Morning 8 OH Walking Lunges (45/35) Strength: Deadlift 5 x 60/65/70% “Diane” 21-15-9 Deadlift HSPU Finish: 3 sets Weighted Chin-up x 3 @3111 Bent Over Reverse Flies x 8 @2111Read More

Warm-up: 200m Run then 2rds of: 10 Deadbug 10 Bird Dog Skill EMOM x 9: 1) 30-45sec L-sit 2) 6-8 Alt Pistols 3) 2-3 Rope Climb WOD: EMOM x 16 1) 30sec Row for Cal 2) 30sec MU or BMU 3) 200m Run 4) 12 T2BRead More

Warm-up: 200m Run then 3rds of: 10 Plank Punch 10 OH Plate Lunge 4 Push-up to Spiderman Strength: Pause Front Squat 2-2-2-2 WOD: 10min AMRAP 4 Curtis P. 8 HR Push-up 16 Air Squat 32 DU Rx 95/65, Rx+ 135/95 Hang Clean + Lunge + Lunge + Push Press = 1 Curtis P.Read More

Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 10 Deadbug 3 Chin-up @3111 Strength: Bench Press 5×75, 3×85, 1 or more x 95% WOD: 3rds 10 Alt KB Snatch (53/35) 8 Air Squat (Rx+ 8 Alt Pistols) 10 HSPU (Rx+ Strict HSPU) 8 Air Squat 10 Ring DipRead More

CrossFit Winter Park – CrossFit Mobility Wrists- stretching and banded distractions Skill Rope Climbs Metcon 500m Row + 5 Rope Climbs 400m Row + 4 Rope Climbs 300m Row + 3 Rope Climbs 200m Row + 2 Rope Climbs Midline/Stability 3 sets 8 Single Leg RDLs Single Arm OH KB Walk (gym length, down and...Read More

Mobility: Wrists- stretching & banded distractions Skill: Rope Climb WOD: 500m Row + 5 Rope Climbs 400m Row + 4 Rope Climbs 300m Row + 3 Rope Climbs 200m Row + 2 Rope Climbs Midline/Stability: 3 sets 8 Single Leg RDL Single Arm OH KB WalkRead More

Warm-up: 200m Run then 3rds of: 5 Strict T2B @2111 30sec HS Hold 5 Good Morning Strength: Deadlift 5×75, 3×85, 1 or more x 95% WOD: 2 person team 4rds each 4 Burpee Box Jump Over (24/20) 6 T2B 8 KBS (53/35) Then, 4rds each 2 Man Maker (25/15) 4 Burpee Box Jump Over 6...Read More

Barbell Warm-up 15min to build to a heavy Hang Snatch WOD: 500m Row, then, 3rds of: 10 Hang Snatch @ 60% of today’s heavy single 15 Ab-mat Sit-up 30 DURead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ kick-out 6 OH Plate Step-up 4 Push-up to Spiderman Strength: Pause Front Squat 3-2-2-2 WOD: Every 3min x 15min (5 sets) 200m Run 5 Box Jump (24/20) 1 Clean *Score is total weight lifted over 5 rounds. You pick the weight for the clean. You...Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 10 Birddog 10 Deadbug Strength: Bench Press 3 x 80/85/90% WOD: 30 Wall Ball (20/14) 20 Pull-up 15 G2OH (135/95) 25 Wall Ball 15 C2B 10 G2OH 20 Wall Ball 10 BMU 5 G2OH Rx + 20 C2B, 15 BMU, 5 Ring MURead More