Barbell Warm-up Strength: Tempo Deadlift 8,6,6,4 @30X0 Workout of the Day: 50 Double-unders 21 Hang Power Snatch 50 Double-unders 15 Overhead Squats 50 Double-unders 9 Squat Snatch Finish: 1 set of 10 Tuck Up to V-Up Complex Followed by…. 1 set of 100 Hollow Body Bounces Followed by…. 3 sets of L-sit Flutter Kicks on...Read More
Mobility Midline/Stability: 4 sets Suitcase Waiter’s Carry x gym length each way Paloff Press x 12 each way Knee Tuck Hold x 30-45sec on parallettes, boxes or rings Workout of the Day: As Many Rounds and Reps As Possible in 18min of: 20 Cal Row/Bike/Ski 20 Hand Plank Taps 20 Plate Hops 20 Alternating Single...Read More
Group Warm-up Workout of the Day: 1 Round of Eva, 2 Rounds of Kelly, 3 Rounds of Cindy (Rx+ 3 Rounds of Mary) 1rd 800m Run 30 Kettlebell Swings 70/53 American 30 Pull-ups 2rds 400m Run 30 Box Jump 24/20 30 Wall Ball 20/14 to 10ft/9ft 3rds 5 Pull-up 10 Push-up 15 Air Squat Or...Read More
Warm-up Strength: 1a) L-seated Dumbbell Press x 6-8 reps 1b) Single Arm Kettlebell or Dumbbell Row x 6-8 reps each arm Workout of the Day: Against a 2:30 clock with 2:30 rest for 4 sets 15/12 Calorie Row 10 Lateral Burpee Over the Erg Max Reps Reverse Lunges with Kettlebells or DumbbellsRead More
Warm-up Strength: Tempo Front Squat 8,6,6,4 @30X0 Workout of the Day: 15 Power Clean 20 Single Arm Dumbbell Push Press 30 Front Squat 20 Single Arm Dumbbell Push Press 15 Power Clean Rx 115/75 and 35/25 Rx+ 135/95 and 50/35 Finish: 2-3 sets Plank x 30sec Side Plank L x 30sec Plank x 30sec Side...Read More
Warm-up Strength: Tempo Deadlift 10-8-6-4 @30X0 Workout of teh Day: 4 sets for total time 30 Double-unders 15 Pull-ups 12 Dumbbell Power Clean 9 Dumbbell Front Squat 6 Dumbbell Burpee Deadlift Rest exactly 1min Rx 35/20 Rx+ 50/35 and Chest to Bar Pull-upsRead More
Mobility: Lats and Shoulders Skill: Bar Muscle-ups- Target Drill, Air Chair Swing, Box Jump to Full Support Workout of the Day: 4rds 400m Run/Row 10 Single Arm Alternating Kettlebell Swings 80ft Suitcase Carry 10 Single Arm Alternating Kettlebell Swings 80ft Suitcase Carry 20 Anchored Straight Leg RaisesRead More
9 strategies to crush your cravings This month at CrossFit Winter Park we’re taking a deep dive into CRAVINGS and there’s a definite time of day they seem to strike the most … At night! In our latest ebook, Crush Your Cravings, we talk about a lot of physical, emotional, and lifestyle causes of cravings....Read More
Warm-up Strength: 3 sets 1a) Standing Single Arm Dumbbell Press x 10 @2111. Hold other dumbbell in active front rack position while you do 10 reps with the other arm. Then switch. 1b) Strict Supinated Grip Chest to Bar Pull-ups x 6-8 reps Add weight if easy. Workout of the Day: On the 5min x...Read More
