Mobility: Barbell Quad Smashing + Lax Ball Glute Roll Out Midline/Stability: 3rds Bottoms Up KB Carry 10 Single Leg RDL (each) 45sec L-sit Workout of the Day 800m Run 20 V-ups Rest 15sec 30sec Plank Rest 15sec 30sec R Side Plank 30sec L Side Plank 600m Run 20 V-ups Rest 15sec 30sec Plank Rest 15sec […]Read More

Warm-up: 200m Run then 2rds of: 10 Banded Glute Lunge 10 Glute Bridge @1113 6 Push-up to Spiderman Strength: Back Squat 5×70, 4×80, 3×85, 2×90, 1×100% Workout of the Day L’Annie 50-40-30-20-10 DU Lunges Sit-upsRead More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 10 Dislocates 10 OHS w/ pvc Strength: Strict Press 8×50, 8×60, 6×70, 4×75% Workout of the Day 10min AMRAP 5 HSPU 7 Power Clean (135/95) 9 T2BRead More

Warm-up: 200m Run then 3rds of: 10 Bird Dog 5 1 ¼ Front Squat w/ slam ball 10 Hollow Rock Strength: Deadlift 5×70, 4×75, 3×80, 2×85% Tabata With 1min rest in between movements Row for Cals Ball Slam (25/15) Strict Chin-up Med Ball Clean (20/14)Read More

CrossFit Winter Park – CrossFit Just kidding 🙂 Metcon Metcon (Time) 3 person team Split reps evenly, but you may break up each couplet in any way, any fashion. You must complete 150/150 or 50 reps each before moving onto the runs. 150 DU 150 Lunges 200m Relay Run 120 KBS (53/35) 120 Wall Ball […]Read More

Barbell Warm-up Every 90sec for 8 sets Hang Snatch + 2 OHS Workout of the Day 1 Mile Run 25 T2B 20 OHS (95/65) 15 Reverse Burpee 10 MURead More

Mobility: Hips Skill: Pull-ups Workout of the Day 4rds 300m Row 100m Pinch Plate Carry (25/15) 30 Flutter Kick 20 OH KB Walking Lunges (10R/10L) 10 Parallette Pass Thru w/ push-up + dipRead More

Barbell Warm-up Every 2min x 16 (8 sets) Clean + Front Squat + Jerk Sets 1-2 2 reps Sets 3-8 1 rep Workout of the Day 3min AMRAP 4 Hang Power Clean (115/75) 5 Push Jerk 6 Lateral Bar Burpee Rest 2min RepeatRead More

Warm-up: 200m Run then 3rds of: 10 Bird Dog 8 OH Plate Step-up 6 Good Morning Strength: Deadlift 6×60, 5×65, 4×70, 3×75, 2×80% Workout of the Day EMOM x 20 1) 12/10 Cal Row 2) 12 Box Jump Overs (24/20) 3) 25 Russian KBS (53/35) 4) 14 OH Plate Walking Lunges (25/15)Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ kick out 5 Strict Chin-up 6 Push-up to Spiderman Strength: Back Squat 6×70, 6×80, 3×90, 2×95% Workout of the Day 3rds for time 400m Run 30 Air Squat 20 Pull-up Rx+ C2B Finish: 3 sets Single Arm KB Row @2111 x 8 each Strict T2B […]Read More