Mobility: T-spine Lax Ball Roll Out Midline: EMOM x 9 30sec work/30sec rest 1) L-sit 2) Face Up Chinese Plank 3) HS Hold (freestanding, wall, tripod headstand) Skill: Kipping T2B WOD: Option 1: 3rds 600m Row 600m Run Option 2: 3rds not for time 2 Rope Climb 10 Parallette Pass Thru 5 Strict T2B @3111...Read More

Barbell Warm-up OLY: EMOM x 12 Minute 1-3 High Hang Snatch Minute 4-6 Snatch from Mid Thigh Minute 7-12 Snatch Increase load thru the 12min WOD: 4rds for time 5 Power Snatch (115/75) 10 C2B 25 DURead More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 10 Dislocates Oly: 15min to work to a 1RM Jerk WOD: 20min AMRAP 400m Run 15 KBS (53/35) 10 Burpee Finish: 3 sets 10 Partner Glute Ham RaisesRead More

Warm-up: 200m Run then 3rds of: (45/35) 5 BTN Press 6 OH Walking Lunge Steps 4 Push-up to Spiderman Strength: Front Squat 3@75 2@80 1@85 3@80 2@85 1@90% WOD 4min AMRAP 6 Squat Clean Thruster (115/75) 2 MU Rest 1min 3min AMRAP 4 Squat Clean Thruster (125/85) 2 MU Rest 2min 2min AMRAP 2 Squat...Read More

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft....Read More

Mobility: Hips Midline: EMOM x 12 1) Candlestick Lever x 6 @3111 2) Standing Russian Twist w/ barbell x 10 3) Plank Punches x 14 (Do not over reach or over extend. Back/shoulders should be flat) Skill: Pull-up Variations WOD: 500m Row, 400m Run, 30 L-sit Leg Lifts 400m Row, 300m Run, 20 Ball Slam...Read More

Group Dynamic Warm-up “Number 24” 200m Run w/ ball (25/15) 24 Ring Dip 24 Air Squat 24 T2B 400m Run w/ Ball 24 Burpee 24 C2B 24 OH Lunges w/ Ball 200m Run w/ Ball Strength: 1a) Front Squat 5@70, 3@75, 1@80, 5@75, 3@80, 1@85% 1b) False Grip Ring Pull-up x 4-5 reps (6 sets)...Read More

200m Run then Barbell Warm-up Oly: 15min to build to a heavy Power Clean & Jerk WOD: 20-15-10 Power Clean (155/105) HSPU Box Jump (24/20) *Step-down onlyRead More

Warm-up: 200m run then 3rds of: 8 OH KB Lunge 4 Push-up to Spiderman 10 Hollow Rock Strength: Back Squat 3@75, 2@80, 1@85, 3@80, 2@85, 1@90, Max Reps @ 80% You may only pause long enough at the top for one full breath before going into the next squat. If you take longer then one...Read More

CrossFit Winter Park is proud and excited to be joining the Winter Park community and taking part in “Shop and Share for John Michael.” John Michael is a excellent student and lacrosse player at Trinity Prep. With nothing but an amazing future ahead of him, John Michael accepted an offer to play lacrosse in college...Read More