CrossFit Winter Park – CrossFit Metcon Metcon (Time) 100 DU 90 air squat 800m run (must do 2 laps of 400m) 70 sit-up 60 OH plate lunges 25/15 50 burpee to plate (full hip ext and both feet on plate) 400m run 30 pull-up 20 reverse burpee to plate (full hip ext and both feet...Read More
CrossFit Winter Park – CrossFit Warm-up (No Measure) 200m run then 3rds of: 6 nose to wall squat @3311 8 ring dip 10 hollow rock Strength Thruster (5 sets of 3 reps, building to a heavy triple ) Narrow grip chip-up (5 sets of 6-8 reps ) Metcon Metcon (AMRAP – Reps) 5 sets Against...Read More
CrossFit Winter Park – CrossFit Warm-up (No Measure) 200m run then 3rds of: With a barbell, 8 bent over row 8 behind the neck strict press 8 good morning EMOM x 12min Metcon (Weight) Even: Deadlift x 4 reps (you can increase each set or stay at the same weight) Odd: Strict HSPU x 8-10...Read More
CrossFit Winter Park – CrossFit Warm-up Warm-up (No Measure) 200m run, then 3rds of: 6 push-up to spiderman, 6 BB OHS, 6 strict T2B @2111 Strength Back rack forward lunges (4 sets of 5 each leg ) False grip-pull up or ring row (4 sets of 5-8 reps) Metcon Metcon (Time) 4rds for time 3...Read More
Strength: 1RM Front Squat Every 2min x 12min (6 sets) Front Squat 5@55% 5@65% 3@75% 2@85% 1-2@90% 1@95% Then rest 2min before starting: Every 3min x 6min (2 sets) Front Squat x 1 rep @ 101-105% WOD: 4rds for time 20 KBS (53/35) 100m run 20 T2B 100m runRead More
Warm-up: 200m run, then 20 Inverted Burpee WOD: 3-person team. Complete the following in ANY order. But you must finish all reps of one movement before moving on to the next. Meaning, you can choose to start on the rope, DU’s, or row. 15 Rope climb 300 DU (2:1) 3600m RowRead More
Barbell warm-up Every 2min x 16min (8 sets) Split Jerk x 2 reps WOD: 12min AMRAP 3 Power clean (Rx 135/95 Rx+ 165/115) 6 Jerk (must be a jerk, power or split) 9 Burpee 12 Box jump (24/20)Read More
Strength: 1RM Back Squat Every 2min x 12min (6 sets) Back Squat 5@55% 5@65% 3@75% 2@85% 1-2@90% 1@95% Then rest 2min before starting: Every 3min x 6min (2 sets) Back Squat x 1 rep @ 101-105% WOD: 4rds for time 10 Ball slam (25/15) 15 Sit-up 20 Reverse lunges (in place) 400m runRead More
Strength: 1RM Strict Press EMOM x 8min Strict Press x 1 rep @ 55/65/70/75/80/85/90/95% Then rest 2min before starting: Every 2min x 6min (3sets) Strict Press x 1 rep @ 101-105% WOD: For total time 3rds 5 Hang power snatch @75% of 1RM HPS 5 STRICT Pull-up (Rx+ L-pull up) Rest exactly 2min, then: 3rds...Read More
