Skill: 15min of Muscle-Up progressions WOD: 3-person team. In a Congo style line: Partner 1 starts on the row, then moves straight into the carry. As soon as partner 1 is done with the row, partner 2 may begin the row. Only one person working on a movement at a time. Time is called when...Read More

15min to establish a heavy Snatch for the day Rest exactly 5min, then: 4rds 5 Snatch at 65% of today’s heavy single (not what you wish it was or what it was on another day) 20 DU 5 Front Squat (same weight) 200m RunRead More

Warm-up: 200m run, then 3rds of: 30sec HS Hold 5 Strict T2B @2111 Strength: 1a) Push Press 3×10 @75% 1b) Single Arm KB Row 3×10 each arm WOD: For time 30 Cal Row 25 Power Clean (135/95) 20 S2OH 15 Burpee Box Jump (24/20 no higher!) 10 Muscle-up (sub 15 pull-up/15dip) 5 G2OHRead More

Warm-up: 200m run, then 3rds of: 5 Nose to Wall Squat @3311 6 Push-up to spiderman Strength: Back Squat 3×10 @ 75% WOD: 4rds for total time 10 Goblet Squat (53/35) 15 T2B 20 KBS (53/35) 100m run Rest 1minRead More

Warm-up: 200m run, then 3rds of: 5 BB Good Morning, 5 BTN strict press, 5 Back squat Strength: 1a) Deadlift 3×12 @ 70% 1b) 10 Ring Push-Up WOD: 5min AMRAP 8 Thruster (95/65) 6 Burpee over the bar Rest 2min 5min AMRAP 8 Front rack lunges (95/65) 6 HSPURead More

Skills: EMOM x 16min a) 6-8 Weighted Strict C2B b) 8-10 Ring Dip c) 10m Handstand Walk d) 10 Alternating Pistols WOD: 1000m run 4 Rope Climb 800m run 3 Rope Climb 600m run 2 Rope Climb 400m run 1 Rope ClimbRead More

Barbell warm-up 1) Every 2min for 16min (8sets) Power Clean + Hang Clean + Clean Rest 4min 2) Every 2min for 8min (4sets) Clean Pull x 4 reps (heavy) 3) 5 sets 250m row (AFAP) Rest as neededRead More

Warm-up: 200m run, then 3rds of: 30sec HS hold, 5 Narrow-grip chin up, 5 Nose to wall squat @3311 Strength: 1a) Push Press 3×12 @ 70% 1b) KB/DB row 3×10 each arm WOD: 15min AMRAP 200m run 20 Single-arm Russian KB swing (53/35) 15 Push-up 10 Box jump (24/20) 5 S2OH (Rx 135/95) (Rx+ 165/115)Read More

Warm-up: 200m run, then 3rds of: 10 Lunges, 5 Push-up, 5 Strict T2B @2011 Strength: Back Squat 3×12 @ 70% WOD: 3rds for total time 50 DU 25 Wall Ball (20/14) 25 Pull-Up Rest 1minRead More

CrossFit Winter Park – CrossFit Warm-up (No Measure) 200m run, then 3rds of: 6 OHS w/ PVC 8 V-ups 10 Supermans Strength Overhead Squat (3-3-3-3-3) Metcon Metcon (Time) 1000m row then, 4rds of: 10 Push press (135/95) 12 T2B 200m runRead More