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Siteplicity
Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 4 Push-up to Spiderman 5 Strict Toes to Bar @2111 Strength: 1RM Back Squat Workout of the Day Annie 50-40-30-20-10 Double-unders Sit-ups
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Mobility: Wrists Skill: Handstands and Handstand Walks Workout of the Day Option 1) Skills 1 (in Wodify) Option 2) 2 person team 250/200m Row with partner in the following hold 1- Heavy KB Farmer’s Hold 2- Wall Sit 3- Sandbag Hold 4- Double KB Front Rack Hold 5- Hollow Hold 6 Dead Hang in hollow
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Carrie has been such an inspiration to us at CrossFit Winter Park. We are so proud of her and what she’s accomplished both in and out of the gym. She committed to make a change, put in the work, followed through, and saw amazing results. It’s not over, her journey has really only just begun....
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Warm-up: 200m Run then 3rds of: 2 Wall Walks 10 Plank Punches 10 Hollow Rocks Strength: 1RM Push Press Workout of the Day EMOM x 18 1) Row 12/10 Cal 2) 8 Hang Power Clean (115/75) + 8 Box Jump Overs (24/20) 3) 12 Pull-up + 12 Wall Ball (20/14) Rx+ 135/95 Hang Power Clean...
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Warm-up: 200m Run then 3rds of: 6 Med Ball Clean with Slam Ball 8 Overhead Lunge with Ball 10 Bird Dog Strength: Deadlift 4×75, 4×80, 2×85, 2×90% Workout of the Day 20 Ball Slam (25/15) 30 Russian Twist w/ ball 40 Russian KBS (53/35) 50 Double-unders 40 Russian KBS 30 Russian Twist 20 Ball Slam...
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Barbell Warm-up Olympic Lifting 3 sets Snatch Balance x 2 Every 90sec for 8 sets Sets 1-2 High Hang Snatch + Hang Snatch Sets 3-4 Hang Snatch + Snatch from Mid Patella Sets 5-6 Snatch Lift Off + Snatch Sets 7-8 Snatch x 1.1 Workout of the Day 3rds 200m Run 20 Air Squat 15...
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Warm-up: 200m Run then 3rds of: 6 Med Ball Clean 10 Wolf Raises 10 Glute Bridge holding ball Strength: Back Squat 4×80, 3×85, 1-2×90, 1-2×95% Workout of the Day 3rds 10 Deadlift (185/135) 20 Push-up 30 Wall Ball (20/14)
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To say that Vitamin D protects a number of important functions in the body is a bit of an understatement. This fat-soluble vitamin many of you have heard of, is actually a steroid hormone that controls the expression of over 1,000 genes in the body. This means that vitamin D is controlling over 1,000 different...
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Mobility: Chest/Pecs Skill: Toes to Bar Workout of the Day Option 1) 5k Row Option 2) Skills Option 3) 500m Row then 4rds of: KB Suitcase/Waiters Carry 20 Russian Twist 10 Roll to Candlestick 60sec Plank 300m Run
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Warm-up: 200m Run then 3rds of: 2 Wall Walk Bottoms Up KB Carry 10 Deadbug Strength: Push Press 4×80, 3×85, 1-2×90, 1-2×95% Workout of the Day 2 person team 5 rounds EACH 5 Push Press 3 Front Squat 100m Sprint Rx 115/75 Rx+ 135/95
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