Warm-up: 20 Jumping Jacks and 15 Plank Burpee then 2rds of: 12 Single Arm Overhead Walking Lunges 12 Single Leg Romanian Deadlift Strength: 1a) Reverse Kettlebell Lunges x 12 reps (heavy as possible) 1b) Strict Toes to Bar @3111 x 4-5 reps CFWP Tabata: Strict Pull-up, Double-unders, Sit-ups, Ball Slam (25/15) Finish: 500m RowRead More
Warm-up: 200m Run then 3rds of: 4 1 ¼ Front Squats 6 Strict Press 8 Narrow Grip Overhead Lunges Strength: Front Squat 4×80, 3×85, 1-2×90, 1×95% Workout of the Day 4rds 200m Run 10 Thrusters Rest exactly 1 min between sets Two scores: 1) Total time to complete 2) Total weight lifted More details in...Read More
Warm-up: 200m Run then 3rds of: 5 Ring Row + 30sec Ring Support Hold Double Kettlebell Overhead Walk Strength: 1a) Tempo Bench Press @32X1 3×3 1b) Strict Weighted Pull-up 3×3 As many reps as possible in 3 minutes: Row x 18/15 calories Burpees over the Erg x 15 reps Toes-to-Bar x Max Reps Rest 3...Read More
Skill: Running Technique Workout of the Day CrossFit.com 10/06/18 4rds 400m Run 200m Farmers Carry 50/35lb Dumbbells Finish: 4 sets Overhead Sandbag Carry x gym length 8 Sandbag Squats 60sec Hollow Hold Rest 60secRead More
Barbell Warm-up 15min to build to a heavy Power Clean + Power Jerk Barbell Cycling: EMOM x 5 30sec for reps, 30sec rest (5 sets) Power Clean + Power Jerk @ 75%, 70%, 65%, 60%, 60% of today’s heaviest lift “Power Hungry” 3min Assault Bike for Max Calories Finish: 3 sets 20 Dumbbell Tate Press...Read More
Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 30sec Handstand Hold 10 Bird Dog Strength: Front Squat 6×75, 4×80, 3×85, 2×90% Workout of the Day 7min AMRAP 7 Strict Handstand Push-ups 7 Front Squat (135/95) 7 Chest to Bar Pull-ups Or 7 Hand Release Push-ups 7 Front Squat (115/75) 7 Pull-ups Finish:...Read More
Today is officially CrossFit Winter Park’s 5 year anniversary. We opened our doors on October 5th, 2013 and it’s been such an amazing ride. Please join us tomorrow, Saturday Oct. 6th to celebrate with one big workout followed by food and drinks. Find out more details by following the Facebook event page here: 5 Year...Read More
Mobility: Quad/IT Band roll out Skill & Strength EMOM x 12 1- Sandbag Squats x 6-8 reps 2- Strict Toes to Bar @2111 x 5-6 reps Workout of the Day 2 person team 3000m Row* 300m Team Run holding ball 30 Partner Med Ball Sit-ups 30 Reverse Burpee (15 each) 30 Partner Med Ball Sit-ups...Read More
We are only a couple days out and excited to celebrate our 5 Year Anniversary with all of you! There will be one, big workout on Saturday October 6th at 9am followed by food and drinks. Please visit and select “Going” on the EVENT page on Facebook for new updates and notifications. If you are...Read More
