WP Daily Workout – Page 130 – CrossFit Winter Park

12/10/19

December 9, 2019SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 2 Wall Walk 30sec Ring Support Hold Strength: 1a) Tempo Bench Press 4×2 1b) Strict Supinated Grip Chest to Bar Pull-up 4×2 Workout of the Day: 3rds for time 10 Power Clean 10 Ring Dip Rest 3minutes 3rds for time 10 Box Jump 10 Hand Release Push-ups

Helen

December 8, 2019SiteplicityWP Daily Workout0

Warm-Up: 200m Run then 3rds of: 5 1 ¼ Front Squat 5 Strict Pull-up 40ft Overhead Kettlebell Walk Strength: Back Squat 5×77% 4×82% 3×87% 2×92% Max reps at 85% Workout of the Day: Helen 3rds 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups Finish: Midline Chipper

12/6/19

December 5, 2019SiteplicityWP Daily Workout0

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: High Hang Clean + Hang Clean Sets 4-6: Clean Lift Off + Clean *Pull to the knee cap and hold for 2 seconds. Return to ground and then perform a full clean. Workout of the Day: 100 Burpees for time *At the top of every...

12/5/19

December 4, 2019SiteplicityWP Daily Workout0

Mobility: Shoulders Skill: Bar Muscle-ups Workout of the Day: 3-4rds 600m Run 80ft Suitcase/Waiters Carry each way 40 Walking Lunges holding plate 30 Russian Twist with plate *There will also be rowing options for those of you signed up for the 100K Challenge.

12/4/19

December 3, 2019SiteplicityWP Daily Workout0

Strength + Skill: Every Minute on the Minute x 9min 1) Kettlebell Thrusters x 8 reps (53/35) 2) Sandbag to Shoulder x 30sec 3) Ring Support Hold x 30sec Workout of the Day: As Many Rounds and Reps as Possible in 3min of: 16 Wall Ball + 10 Pull-up Rest 2min As Many Rounds and...

12/3/19

December 2, 2019SiteplicityWP Daily Workout0

Strength: 1a) Tempo Bench Press @32X1 3×3 1b) Strict Supinated Grip Chest to Bar Pull-up 3×4 Workout of the Day: 40/30 Calorie Assault Bike Rest 2min 30 Devil’s Press Rest 2min 600m Run

12/2/19

December 1, 2019SiteplicityWP Daily Workout0

Strength: Back Squat 4×70%, 3×75%, 2×80%, 4×75%, 3×80%, 2×85%, 6×70% Workout of the Day: 50 Double-under Buy-In Then 5rds of 5 Power Snatch 5 Overhead Squat Then 50 Double-under Cash-Out Finish: 3 sets 10-12 Partner Hamstring Curls 30sec Hollow Hold

11/29/19

November 28, 2019SiteplicityWP Daily Workout0

REMINDER THAT WE HAVE 2 CLASSES TODAY: 9:30AM AND 12PM ONLY You will have the option of a couple of Hero workouts, performed as a two person team.

The Thanksgiving Chipper

November 27, 2019SiteplicityWP Daily Workout0

100 Double-unders 90 Air Squats 800m Run 70 Sit-ups 60 Overhead Plate Lunges (25/15) 50 Burpees to Plate 400m Run 30 Pull-ups 20 Reverse Burpees to Plate 10 Handstand Push-ups REMINDER THAT WE HAVE ONE CLASS ONLY TODAY- 9:30AM

11/27/19

November 26, 2019SiteplicityWP Daily Workout0

Strength and Skill: Every Minute on the Minute x 12 1) 50fit Double Kettlebell Front Rack Walking Lunges (heavy) 2) Rope Climb x 1-3 reps 3) Dragonflag x 2-5 reps Workout fo the Day: 15 Toes to Bar 15 Deadlift 12 Toes to Bar 12 Power Clean 9 Toes to Bar 9 Front Squat 6...

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