Siteplicity – Page 216 – CrossFit Winter Park

2/10/14

February 9, 2014SiteplicityWP Daily Workout0

Warm-up: Not for time, 200m run then, 3 rounds 10 box jumps, 10 push-ups, 10 hollow rocks Strength: Push press 5-5-3-3-2 WOD: 2min AMRAP double-unders Rest 2 min 10 min AMRAP 10 thrusters (95/65) 10 T2B

2/7/14

February 6, 2014SiteplicityWP Daily Workout0

Warm-up: 3 rounds not for time 5 strict T2B, 5 decline push-up, 10 superman WOD: 750m row 20 front squat (135/95) 5 HSPU 15 front squat 10 HSPU 10 front squat 15 HSPU

2/6/14

February 6, 2014SiteplicityWP Daily Workout0

Mobility: Lax ball glute roll out Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x85% WOD: 10, 9, 8,…..2,1 Hang power clean (Rx 135/95) (Rx+165/115) 1,2,3…….9, 10 Box jump (24/20)

2/5/14

February 4, 2014SiteplicityWP Daily Workout0

Warm-up: 5 rounds: 30 second handstand hold, 30 second rest. Then, 3 rounds, not for time: Bear crawl 20m, 10 hollow rocks, 10 supermans, 10 air squats WOD: Tabata: 1) pull-ups 2) sit-ups 3) row 4) DU

2/4/14

February 3, 2014SiteplicityWP Daily Workout0

Strength: Back squat 5×40%, 5×50%, 5×60%, 5×75%, 5×80%, 5 or more x85% WOD: EMOMx8 Even: 8 thrusters (95/65) Odd: 8 burpees Rest 3min EMOMx8 Even: 10 wall ball (20/14) Odd: 15 KBS (53/35)

2/3/14

February 2, 2014SiteplicityWP Daily Workout0

Skill: Muscle up progressions WOD: 4 rounds 10 OHS 400m run Rest 1 min. Rx 115/75 Rx+ 135/95

Savage Race!

January 31, 2014SiteplicityWP Daily Workout0

We are getting a team together for the Savage Race! Sign up for the 10 am wave on Saturday, March 29. Use the code gym024 for a $15 discount and sign up under the CrossFit Winter Park team!! http://www.savagerace.com/locations/florida2014

2014 CrossFit Games Open

January 31, 2014SiteplicityWP Daily Workout0

The 2014 is quickly approaching. The first WOD will be announced on Feb. 27th. For more information and to register, go to http://games.crossfit.com/ And join our team, CrossFit Winter Park!

1/31/14

January 31, 2014SiteplicityWP Daily Workout0

Strength: Deadlift 5×40, 5×50, 3×60, 5×60, 5×65, 5×70 WOD: 1000m row then 4 rounds: 10 T2B 10 Box jump 10 Push-up 10 Sit-up

1/30/14

January 29, 2014SiteplicityWP Daily Workout0

Strength: 1a) Push press 5×3 1b) Ring row 5×6-8reps WOD: 5min AMRAP 5 OHS + 15 DU rest 3min 5min AMRAP 5 S2OH + 10 Front Squat rest 3min 2min AMRAP Wall ball 20/14 Rx 115/75 Rx+ 135/95

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