Good luck to our members running in the OUC Half Marathon tomorrow in downtown Orlando! Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ Kickout 10 OH KB Lunge Step (5R/5L) Strength: Back Squat 4×80, 3×85, 2×90, 2×95% WOD: With a running clock, Run 1600m @10:00 3min AMRAP Back Squat 135/95 @15:00 2min AMRAP […]Read More
CrossFit Winter Park – CrossFit Mobility Shoulders- 10min Skill 15min to work on Rope Climbs, T2B, HS Walks, or HS Holds Metcon Metcon (No Measure) 4rds 300m Row 20 Russian Twist (25/15) 10 Roll to Candlestick* 5 Wall Walk** *https://www.youtube.com/watch?v=umIi_i6zCVA **https://www.youtube.com/watch?v=MbAro9huwhoYou should not be trying to speed through this workout- there’s no measure/time. Take your […]Read More
Mobility: Shoulders Skill: 15min to work on Rope Climbs, T2B, HS Walks, or HS Holds WOD: 4rds 300m Row 20 Russian Twist (25/15) 10 Roll to Candlestick 5 Wall Walk Finish: 3 sets Bottoms Up KB Carry x down and back each arm Single Leg RDL x 10 each Box Shoulder Stretch x 30secRead More
Warm-up: 200m Run then 3rds of: 5 Jerk Balance 5 Front Squat 5 Tall Jerk Strength: 2 Front Squat + Jerk @ 90-95% of 1RM C&J Barbell Cycling Ground to Overhead (any way, fast as you can) Every 2:30 for 4 sets 7 reps @ 60-70% of 1RM Clean & Jerk WOD: 25 C2B 25 […]Read More
I have been fit my whole life, yet the single greatest physical challenge and accomplishment will always be that I grew a tiny human being and delivered her safely into this world. In Feb 2016 she arrived. Since, it’s been another incredible journey to watch my body transform back into its original design. I find […]Read More
Warm-up: 200m Run then 3rds of: 10 Deadbug 10 Bird Dog 6 Good Morning Strength: 3RM Deadlift 2 person team 4rds each 250m Row 20 DB Walking Lunges (25/15) 15 Flutter Kick (4-count) 10 Box Jump Overs (24/20)Read More
Warm-up: 200m Run then 3rds of: 2 Wall Walk 4 Snatch Balance 6 OHS Strength: Push Press 3 x 1-2 @95% WOD: 20 Hang Power Snatch (95/65) 40 Wall Ball (20/14) 600m Run 40 Wall Ball 20 Hang Power SnatchRead More
Schedule today: 9:30am 12pm 4:30pm Workout- You will have your choice out of a few benchmark workouts. Come in and see what you have to choose from.Read More
