Skill: HSPU practice- kipping efficiency or building strict strength. Choose what’s best for you. Do not accumulate more than 25 reps as you have more to do in the EMOM. Workout of the Day EMOM x 25min 1) 45sec Assault Bike for Max Cal 2) Burpee to 6” Target x 7 3) Deadlift x 7 […]Read More
Skill EMOM x 12 1) Rope Climb x 2-3 2) Box Jump x 30sec 3) L-sit or Hollow Hold x 45sec Workout of the Day Run 1 mile 50 Russian KBS (53/35) 100 DURead More
Congrats to Andrew and Paul! Great job at Wodapalooza! Also, we have normal hours on Monday, MLK Day. Warm-up: 200m Run then 3rds of: 5 Chin-up 5 1 ¼ Front Squat (45/35) 10 Hollow Rock Strength: Back Squat 6×65, 5×75, 3×85, 2×90% Rest 2min Then 1 set max reps at 82% Workout of the Day […]Read More
Barbell Warm-up Oly: Every 90sec Sets 1-2 High Hang Snatch + Hang Snatch @60-70% Sets 3-4 Hang Snatch + Snatch @70-80% Sets 5-6 Snatch x 1.1 @80-90% Sets 7-8 Snatch x 1 @90%+ Workout of the Day 21 Power Snatch (115/75) 21 Wall Ball (20/14) 15 OHS 15 Wall Ball 9 Snatch 9 Wall BallRead More
Mobility: Hips Skill: 10min to work on choice of: T2B, Pull-up or Muscle-up variations, DU’s, HS Walks/holds Workout of the Day Option 1- Skills, 3-4rds not for time 2 Rope Climb 10 Pistols 20ft HS Walk 10 Ring Pull-up 30sec L-sit 10 Strict Dip 10 BB Bicep Curl 10 DB Bench Press Option 2- 5rds […]Read More
Barbell Jerk Warm-up 5min to warm up to a moderately heavy Push Press + Push Jerk + Jerk Oly: Jerk x 6 reps Sets 1-2 @ 40% 3sec pause in the dip and 3sec pause in receiving Sets 3-4 @ 50% 1sec pause in the dip and 3sec pause in receiving Sets 5-6 @ 60% […]Read More
Barbell Warm-up 15min to Build to a heavy Power Clean 4sets 30sec Max reps Power Clean @ 50%, 55%, 60%, 60% Rest 90sec Workout of the Day 30cal Row, then 3rds of: 20 Russian KBS (53/35) 30 DU then, 300m RunRead More
Warm-up: 200m Run then 3rds of: 4 1-¼ Front Squat 5 Strict Press 6 Glute Bridge Strength: Back Squat 8×65, 6×75, 4×85, 2×90% Rest 2min then 1 set ME @80% Workout of the Day 20 Pull-up 20 Front Squat 20 S2OH 20 Front Squat 20 Pull-up (Rx 115/75 Rx+ 135/95 & C2B)Read More
CrossFit Winter Park – CrossFit 3 person team One person working at a time except for burpees and plank holds. One barbell per team. You will enter two results- 1) total number of wall balls for the team 2) final time on clock after last DU Metcon 1: Metcon (AMRAP – Reps) 7min AMRAP Wall […]Read More
