Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 30sec Plank on rings 10 OH Plate Step-up Strength: Bench Press 5 x 75/80/85 WOD: EMOM x 18 1) 4 Power Clean + 6 Back Squat (135/95) 2) 6 DB Burpee Box Step-up (25/15) 3) 8 T2B + 18 DURead More

Mobility: Ankles & Shoulders- banded ankle distraction + banded shoulder distraction Skill: HS Walks/Freestanding HS Hold/HS Holds WOD: 5rds 300m Row 100m KB Farmer’s Carry (use KB’s not DB’s. AHAP) 10 Parallette Pass Thrus w/ push-up & dip Finish: Choice of mobilityRead More

Warm-up: 200m Run then 3rds of: 6 Good Morning 6 Back Squat 10 Hollow Rock Strength: Deadlift 5 x 75/80/85 WOD: 3rds 10 C2B 100m Sprint 10 Deadlift (225/155) 100m Sprint Rest 1min Finish: 3sets Weighted Chin-up x 3 @3111 Single Leg RDLRead More

Warm-up: 200m Run then 3rds of: 10 Bird Dog 30sec Nose to Wall HS Hold 5 Thruster (45/35) Strength: Pause Front Squat 5 x 3 WOD: 100 Wall Ball for time *Every break, you must rest 1min before resuming EMOM x 10: 1) HSPU x 5-8 or 25ft HS walk to wall + 4 HSPU […]Read More

Since CrossFit Winter Park introduced a Sunday yoga class to its members about six months ago, regular attendees have seen major changes both mentally and physically. Take a look at how yoga has benefitted Monica, a CrossFit Winter Park veteran of three years, and Chelsea, the weightlifter turned yoga instructor who teaches each Sunday class. […]Read More

9/11 Memorial Workout 2001m run/row 11 Box Jump (30/24) 11 Thruster (125/85) 11 Burpee C2B 11 Power Clean (175/120) 11 HSPU 11 KBS (70/53) 11 T2B 11 Deadlift (170/120) 11 Push Jerk (110/75) 2001m run/row *if you started with the run, then row at the end or vice versa **The workout itself is completely symbolic […]Read More

Barbell Warm-up 20min to build to a heavy Clean & Jerk WOD: 5min AMRAP Cleans (135/95) Rest 5min Then, For time, ?Read More

Mobility: Shoulders Skill: Pull-up progressions WOD: 500m Row 10 Strict Pull-up 500m Run 5 Strict Chin-up 400m Row 10 Strict Pull-up 400m Run 5 Strict Chin-up 300m Row 10 Strict Pull-up 300m Run 5 Strict Chin-upRead More

Barbell Warm-up 20min to build to a heavy Snatch WOD: 4rds 8 Ring Dip 15 DU 8 Ball Slam (25/15) 15 DU 2 Snatch @ 85% of today’s heavy singleRead More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge 8 Deadbug 8 Bird Dog Strength: Back Squat 6×70, 4×75, 3×80, 2×85 Then Max Reps @ 75% (one breath at top) WOD: 16 Hang Power Clean (155/105) 8 Front Squat 4 MU 12 HPC 6 FS 3 MU 10 HPC 5 FS 1 MU Finish: 3 […]Read More