Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 10 Deadbug 3 Chin-up @3111 Strength: Bench Press 5×75, 3×85, 1 or more x 95% WOD: 3rds 10 Alt KB Snatch (53/35) 8 Air Squat (Rx+ 8 Alt Pistols) 10 HSPU (Rx+ Strict HSPU) 8 Air Squat 10 Ring DipRead More

CrossFit Winter Park – CrossFit Mobility Wrists- stretching and banded distractions Skill Rope Climbs Metcon 500m Row + 5 Rope Climbs 400m Row + 4 Rope Climbs 300m Row + 3 Rope Climbs 200m Row + 2 Rope Climbs Midline/Stability 3 sets 8 Single Leg RDLs Single Arm OH KB Walk (gym length, down and […]Read More

Mobility: Wrists- stretching & banded distractions Skill: Rope Climb WOD: 500m Row + 5 Rope Climbs 400m Row + 4 Rope Climbs 300m Row + 3 Rope Climbs 200m Row + 2 Rope Climbs Midline/Stability: 3 sets 8 Single Leg RDL Single Arm OH KB WalkRead More

Warm-up: 200m Run then 3rds of: 5 Strict T2B @2111 30sec HS Hold 5 Good Morning Strength: Deadlift 5×75, 3×85, 1 or more x 95% WOD: 2 person team 4rds each 4 Burpee Box Jump Over (24/20) 6 T2B 8 KBS (53/35) Then, 4rds each 2 Man Maker (25/15) 4 Burpee Box Jump Over 6 […]Read More

Barbell Warm-up 15min to build to a heavy Hang Snatch WOD: 500m Row, then, 3rds of: 10 Hang Snatch @ 60% of today’s heavy single 15 Ab-mat Sit-up 30 DURead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ kick-out 6 OH Plate Step-up 4 Push-up to Spiderman Strength: Pause Front Squat 3-2-2-2 WOD: Every 3min x 15min (5 sets) 200m Run 5 Box Jump (24/20) 1 Clean *Score is total weight lifted over 5 rounds. You pick the weight for the clean. You […]Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 10 Birddog 10 Deadbug Strength: Bench Press 3 x 80/85/90% WOD: 30 Wall Ball (20/14) 20 Pull-up 15 G2OH (135/95) 25 Wall Ball 15 C2B 10 G2OH 20 Wall Ball 10 BMU 5 G2OH Rx + 20 C2B, 15 BMU, 5 Ring MURead More

Mobility: Ankle + Hip Banded Distractions Skill: Pistols Option 1) 20min Stroke Rate Row Options 2) 5K Run Option 3) Skills: For Quality not for Time, 3-4rds of: 2 Rope Climb (legless) 10 Alt Pistols 20-30ft HS Walk 40 DU 10 Strict Ring Pull-up 5 Parallete Pass Thru 10 Strict Dip 200m Run focusing on […]Read More

Warm-up: 200m Run then 3rds of: 8 Ring Push-up 8 Good Morning 8 Thruster Strength: 1a) Deadlift 3 x 80/85/90% 1b) 6-8 Strict HSPU WOD: 2 person team. Partner completes full round before the next one begins. 250m Row + 21, 18, 15, 12, 9 Thrusters (95/65)Read More

Warm-Up: 200m Run then 3rds of: 30-45sec OH Bamboo Bar Hold 8 Horizontal Ring Row @2111 Skill: 2min ME DU Skill EMOMS x 6min each Even) 6-8 Strict Pull-up Odd) 30-40 DU Even) 6-8 Strict Chin-up Odd) 4-6 Tall Box Jump Even) 10-12 T2B Odd) 100m Sprint Finish: 3 sets IYTW’s 10 Single Leg RDLRead More