CrossFit Winter Park – CrossFit Barbell Warm-Up Clean and Jerk (15min to build to today’s heavy single) Metcon Never up scale a Hero or benchmark workout. If you think it’s light, then go FASTER. Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty […]Read More

Barbell Warm-up 15min to build to a heavy Clean & Jerk “Badger” 3rds 30 Squat Clean (95/65) 30 Pull-ups 800m Run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December of 2007.Read More

HSPU Practice Skill EMOM x 16 1) HSPU x 6-8 reps of any variation/style 2) Goblet Squat x 10 (70/53 or 53/35) 3) Alt Single Arm DB Snatch x 10-12 4) Rope Climb x 2-3 Finish: 1K Row for timeRead More

Warm-up: 200m run then 3rds of: 8 Glute Bridge w/ kick out 12 Deadbug Strength: Deadlift 5-4-3-3-3 WOD: 2011 Regional Event 3 21-15-9 Deadlift (315/205) Box Jump (30/24) Finish: 3 sets Single Arm DB Row x 8 each @2111 Single Leg RDL x 8 each Farmer’s Carry x 2 lengths of gym (AHAP)Read More

Warm-up: 200m Run then 3rds of: 5 RDL 5 Muscle Clean 5 Front Squat 5 BTN Press Strength: Front Squat 5×60, 3×70, 2×80, 1×90, 1×95, 1×103% Oly: Every 90sec 3 sets of High Hang Clean + Hang Clean + Jerk @60-65% 3 sets of Hang Clean + Clean + Jerk @70-75% 3 sets of 2 […]Read More

Mobility: 10min Athlete Choice Skill: 10min Athlete Choice Option 1- 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 Pose Option 2- 200m Run 300m Row 400m Run 500m […]Read More

Barbell Warm-up Oly: Every 90sec 3 sets of High Hang Snatch + Hang Snatch @65-70% 3 sets of Hang Snatch + Snatch @70-75% 3 sets of 2 Snatch Lift Offs + Snatch @75-80% 2 sets of Snatch x 2 @80%+ 2 sets of Snatch x 1 @90%+ WOD: 8min AMRAP 3,3,6,6,9,9 etc… Power Snatch (115/75) […]Read More

Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 10 OH Plate Step-ups 10 Hollow Rock Strength: Push Press 3×85, 2×90, 1×95% WOD: 3rds 400m Run 30 Russian KBS (53/35) 20 Push-up 10 Box Jump (30/24) Finish: 3 sets Single Leg RDL x 8 each Deadbug x 20Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 8 OHS w/ pvc 8 Glute Bridge Strength: Back Squat 5×60, 3×70, 2×80, 1×90, 1×95, 1×103% Tabata Strict Pull-up DU Sit-up Ball Slam (25/15)Read More

Warm-up: 200m Run then 3rds of: 5 RDL 5 Muscle Clean 5 Front Squat 5 BTN Press Strength: Front Squat 5×60/65/70/75% Oly: 15min to build to a heavy Clean & Jerk For time: 6 Clean & Jerk @ 80% 8 Clean & Jerk @ 75% 10 Clean & Jerk @ 70% 12 Clean & Jerk […]Read More