Mobility: Shoulders Skill: TGU 15min of technique work plus 3rds of 5 each arm (heavy as possible) WOD: 1000m run Rest 4min 800m run Rest 3min 600m run Rest 2min 400m runRead More

Warm-up: 200m run, then 3rds of: 30sec L-sit 5 Inverted Burpee 5 Strict Chin-up Strength: Power Jerk 2-2-2-2-2 WOD: (Courtesy of Comp Training) 15min AMRAP 1 Clean(full) & Jerk (155/105) 1 round of Cindy 2 Clean & Jerk 1 round of Cindy 3 Clean & Jerk….etc… adding 1 C&J each round http://www.catalystathletics.com/exercise/72/Power-Jerk/Read More

CrossFit Winter Park – CrossFit Warm-up (No Measure) 200m run, then 3rds of: 30sec L-sit 5 Inverted Burpee 5 Strict Chin-up Weightlifting Power Jerk (2-2-2-2-2) aka “Push Jerk”http://www.catalystathletics.com/exercise/72/Power-Jerk/ Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP 1 Clean(full) & Jerk (155/105) 1 round of Cindy 2 Clean & Jerk 1 round of Cindy 3...Read More

Warm-up: 200m run, then 3rds of: 5 Nose to Wall Squat @3311 5 KB RDL (heavy- use 2 KB’s) 5 Strict T2B @2111 Strength: Back Squat 6@70%, 5@75%, 4@80%, 3@85%, 4@75% WOD: 400m run 30 KBS (53/35) 400m run 30 Wall Ball (20/14) 400m run 30 Ball Slam (25/15) 400m runRead More

Warm-up: 200m run, then 3rds of: 5 PVC OHS 5 Strict Pull-up 5 Tall Box Jump Barbell: Every 1:30 for 6min (5rds) 5 Power Snatch + 15 DU (try to increase weight each round, but keep reps TnG) WOD: 2-person team 10min AMRAP of one minute intervals (5each person). One person works for a minute,...Read More

Warm-up: 200m run then 3rds of: 4 BB BTN Press 6 BB Front Rack Lunges 6 Spiderman Stregth/Skill: EMOM x 10 Even: 5 Thruster (Goal: increase load each set but maintain unbroken sets. Heavy as possible) Odd: 5 Burpee Box Jump Overs (24/20) WOD: 40 Wall Ball (20/14) 35 T2B 30 Front Rack Lunges (total)...Read More

Mobility: Glutes Skill: Rowing technique Workout: EMOM x 24 1) Row 150m 2) 8 Strict Ring Dips 3) 2 Rope Climb 4) 10m HS Walk (scale to 30sec HS hold)Read More

Warm-up: 200m run, then 3rds of: 5 BB Good Morning 5 Back Squat 5 Strict T2B @2111 Strength: 1 RM Deadlift Every 2min: 8 @55%, 6 @65%, 4 @75%, 2 @85%, 1 @90%, 1 @95%, 1 @101% WOD: 10min AMRAP 5 Strict Chin-up (Rx+ Strict C2B) 10 V-up 15 Air squatRead More

Warm-up: 200m run, then 3rds of: 30sec HS hold 5 Reverse Burpee Oly: Split Jerk 3-3-3-3-3 WOD: 400m run 25 S2OH (115/75) 400m run 20 S2OH 400m run 15 S2OHRead More

Barbell Warm-up Barbell: EMOM x 10 Even: 5 TnG Clean (full) *start at 50% and increase load Odd: 30-40 UB Double-Unders WOD: 4rds for total time 5 Box Jump (24/30) *You MUST step-down 5 Power Clean @ 65% of 1RM PC 5 Front Squat 10 Pull-up Rest 1min (you MUST take 1min rest after each...Read More