After signing up for CrossFit Winter Park the day it opened its doors, Bradd has found the competitive atmosphere that he’s been missing. As an orthopedic surgeon, Bradd shares his beliefs on why CrossFit itself isn’t dangerous and how he’s using it to accomplish his ultimate goal of longevity. Learn more about Bradd’s journey below:...Read More
Mobility: Shoulders Skill: Athlete Choice WOD: 400m Row 40 Russian Twists (25/15) 400m Run 40 Candlesticks 400m Row 40 Ball Slam Sit-ups (25/15) 400m Run 40 L-sit Leg Lifts on Rings If time allows, practice isometric holds for building strength on pull-ups and dips.Read More
CrossFit Winter Park – CrossFit Barbell Warm-Up Clean and Jerk (15min to build to today’s heavy single) Metcon Never up scale a Hero or benchmark workout. If you think it’s light, then go FASTER. Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty...Read More
Barbell Warm-up 15min to build to a heavy Clean & Jerk “Badger” 3rds 30 Squat Clean (95/65) 30 Pull-ups 800m Run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December of 2007.Read More
HSPU Practice Skill EMOM x 16 1) HSPU x 6-8 reps of any variation/style 2) Goblet Squat x 10 (70/53 or 53/35) 3) Alt Single Arm DB Snatch x 10-12 4) Rope Climb x 2-3 Finish: 1K Row for timeRead More
Warm-up: 200m run then 3rds of: 8 Glute Bridge w/ kick out 12 Deadbug Strength: Deadlift 5-4-3-3-3 WOD: 2011 Regional Event 3 21-15-9 Deadlift (315/205) Box Jump (30/24) Finish: 3 sets Single Arm DB Row x 8 each @2111 Single Leg RDL x 8 each Farmer’s Carry x 2 lengths of gym (AHAP)Read More
Warm-up: 200m Run then 3rds of: 5 RDL 5 Muscle Clean 5 Front Squat 5 BTN Press Strength: Front Squat 5×60, 3×70, 2×80, 1×90, 1×95, 1×103% Oly: Every 90sec 3 sets of High Hang Clean + Hang Clean + Jerk @60-65% 3 sets of Hang Clean + Clean + Jerk @70-75% 3 sets of 2...Read More
Mobility: 10min Athlete Choice Skill: 10min Athlete Choice Option 1- 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 Pose Option 2- 200m Run 300m Row 400m Run 500m...Read More
Barbell Warm-up Oly: Every 90sec 3 sets of High Hang Snatch + Hang Snatch @65-70% 3 sets of Hang Snatch + Snatch @70-75% 3 sets of 2 Snatch Lift Offs + Snatch @75-80% 2 sets of Snatch x 2 @80%+ 2 sets of Snatch x 1 @90%+ WOD: 8min AMRAP 3,3,6,6,9,9 etc… Power Snatch (115/75)...Read More
