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
Warm-up: 200m Run then 3rds of: 5 Behind the Neck Snatch Grip Press 5 Overhead Squats 5 Ring Row @2111 Strength: Overhead Squat 4-3-3-2 Workout of the Day “Helen” 3rds 400m Run 21 KBS 12 Pull-upRead More
Warm-up: 200m Run then 3rds of: 5 Single Arm Dumbbell Press 5 Strict Chin-up 5 Goblet Squat Strength: EMOM x 10 Even: Reverse KB Lunges x 12 Heavy Odd: Strict Handstand Push-ups x 5-8 Workout of the Day 750m Row Then 3rds of 15 Deadlift 12 Lateral Burpee Over the Bar 9 Shoulder to Overhead...Read More
Warm-up: 200m Run then 3rds of: 3 Wall Walk 5 Med Ball Clean 7 Glute Bridge Strength: Front Squat 6×70, 6×75, 4×80, 4×85% Workout of the Day 100 Wall Balls for time *Every minute on the minute, 5 Toes to Bar OR 60 Wall Balls for time *Every minute on the minute, 6 Leg Raises...Read More
Warm-up: 200m Run then 3rds of: 5 Ring Row @2111 3 Muscle Snatch 3 Overhead Squat Strength: 1a) Tempo Bench Press @32X1 4×3 1b) Strict Pull-ups 4×4 Workout of the Day 21-15-9 Hang Power Snatch (95/65) Ball Slam (25/15) Or 21-15-9 Hang Power Snatch (95/65) Alternating Pistols Finish: Midline ChipperRead More
