Mobility: Ankle + Hip Banded Distractions Skill: Pistols Option 1) 20min Stroke Rate Row Options 2) 5K Run Option 3) Skills: For Quality not for Time, 3-4rds of: 2 Rope Climb (legless) 10 Alt Pistols 20-30ft HS Walk 40 DU 10 Strict Ring Pull-up 5 Parallete Pass Thru 10 Strict Dip 200m Run focusing on...Read More

Warm-up: 200m Run then 3rds of: 8 Ring Push-up 8 Good Morning 8 Thruster Strength: 1a) Deadlift 3 x 80/85/90% 1b) 6-8 Strict HSPU WOD: 2 person team. Partner completes full round before the next one begins. 250m Row + 21, 18, 15, 12, 9 Thrusters (95/65)Read More

Warm-Up: 200m Run then 3rds of: 30-45sec OH Bamboo Bar Hold 8 Horizontal Ring Row @2111 Skill: 2min ME DU Skill EMOMS x 6min each Even) 6-8 Strict Pull-up Odd) 30-40 DU Even) 6-8 Strict Chin-up Odd) 4-6 Tall Box Jump Even) 10-12 T2B Odd) 100m Sprint Finish: 3 sets IYTW’s 10 Single Leg RDLRead More

Warm-up: 200m Run then 3rds of: 30sec Plank on Rings 16 OH DB/KB Walking Lunge Steps (8R/8L) Strength: Pause Front Squat @2311 3-3-3-2-2 WOD: Elizabeth 21-15-9 Clean (135/95) Ring Dip Finish: 3 sets 30sec Box Shoulder Stretch 30sec Quad StretchRead More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 30sec Plank on rings 10 OH Plate Step-up Strength: Bench Press 5 x 75/80/85 WOD: EMOM x 18 1) 4 Power Clean + 6 Back Squat (135/95) 2) 6 DB Burpee Box Step-up (25/15) 3) 8 T2B + 18 DURead More

Mobility: Ankles & Shoulders- banded ankle distraction + banded shoulder distraction Skill: HS Walks/Freestanding HS Hold/HS Holds WOD: 5rds 300m Row 100m KB Farmer’s Carry (use KB’s not DB’s. AHAP) 10 Parallette Pass Thrus w/ push-up & dip Finish: Choice of mobilityRead More

Warm-up: 200m Run then 3rds of: 6 Good Morning 6 Back Squat 10 Hollow Rock Strength: Deadlift 5 x 75/80/85 WOD: 3rds 10 C2B 100m Sprint 10 Deadlift (225/155) 100m Sprint Rest 1min Finish: 3sets Weighted Chin-up x 3 @3111 Single Leg RDLRead More

Warm-up: 200m Run then 3rds of: 10 Bird Dog 30sec Nose to Wall HS Hold 5 Thruster (45/35) Strength: Pause Front Squat 5 x 3 WOD: 100 Wall Ball for time *Every break, you must rest 1min before resuming EMOM x 10: 1) HSPU x 5-8 or 25ft HS walk to wall + 4 HSPU...Read More

Since CrossFit Winter Park introduced a Sunday yoga class to its members about six months ago, regular attendees have seen major changes both mentally and physically. Take a look at how yoga has benefitted Monica, a CrossFit Winter Park veteran of three years, and Chelsea, the weightlifter turned yoga instructor who teaches each Sunday class....Read More

9/11 Memorial Workout 2001m run/row 11 Box Jump (30/24) 11 Thruster (125/85) 11 Burpee C2B 11 Power Clean (175/120) 11 HSPU 11 KBS (70/53) 11 T2B 11 Deadlift (170/120) 11 Push Jerk (110/75) 2001m run/row *if you started with the run, then row at the end or vice versa **The workout itself is completely symbolic...Read More