Barbell Warm-up 1) Every 90sec x 9 sets Sets 1-3 High Hang Snatch + Hang Snatch Sets 4-6 Hang Snatch + Snatch Sets 7-9 Snatch x 1.1 2) Snatch Pull 4×3 Midline/Stability: 3rds for quality 20 L-sit Leg Lifts (box or rings) 20 Bird Dog w/ 1sec pause 10 BB Hip Thruster (185/125)Read More

Reminder that we have one class at 9:30am. Please sign up and reserve a spot. You have the option of Murph or Morrison. You can do the whole thing, tackle half or find a partner and split it. Either way, it will be a fun and tough workout. If you have a vest, feel free...Read More

Warm-up: 200m Run then 3rds of: 10 Banded Squats 4 Push-up to Spiderman 6 Chin-up Strength: Back Squat 5×60 4×70 3×75 2×80 1-2×85 1×90 1×95 +1×100+ Annie 50-40-30-20-10 DU Sit-upsRead More

Mobility: Ankles Midline/Stability: 3rds 8 SLRDL (each) 16 Deadbug 12 Plank Punches 10 Hollow Rock Skill: Running Technique Every 3min x 24 min (8 sets) Run 400m Finish: Banded Hip Flexor/Quad/Hamstring StretchRead More

Warm-up: 200m Run then 3rds of: 8 Scap Push-up @2122 10 BB OH Walking Lunge 15 Dislocates Skill: HSPU practice WOD 15-12-9 Deadlift (225/155) Box Jump (24/20) HSPU Finish: 3 sets 20 Banded HS Curls IYTW’sRead More

Barbell Warm-up 20min to build to a heavy Clean WOD: 500m Row, Then 3rds of 10 Hang Power Clean (135/95) 5 Lateral Burpee Over Barbell 10 Pull-up (Rx+ C2B) 5 Lateral Burpee Over BarbellRead More

Warm-up: 200m Run then 3rds of: 4 BTN Snatch Grip Press 4 OHS 2 Wall Walk Strength: 1a) Bulgarian Split Squat x 8 each (heavy) 1b) Weighted Ring Dip x 8-10 Lurong Summer Challenge Workout #2 12min Time Cap 21-15-9-6-3 Power Snatch (95/65) Wall Ball (20/14) both to 10ft targetRead More

Warm-up: 200m Run then 2rds of: 20 Banded Squats 15 Hollow Rock Strength: Back Squat 6×75, 6×80, 4×85, 3×90, 2×95, 6×75 EMOM x 15 1) 8 Strict HSPU 2) 2 Legless Rope Climb 3) 5 OHS (AHAP)Read More

Mobility: Hip Flexors/Quads Midline: EMOM x12 1) 4 TGU (total) 2) 45sec Plank on Rings 3) 6 Inverted Burpee Skill: Pull-up progressions and variations WOD: 4rds 500m Row 400m Run 30 Russian Twists (25/15)Read More

We are so proud of our member, Josh O’Neil, as he has made significant progress in his lifts, movements and, best of all, quality of life since becoming a member at CrossFit Winter Park. Learn more about Josh and what keeps him motivated below: Where are you from? I grew up in Zambia (Central Africa) and attended a...Read More