CrossFit Winter Park – CrossFit Just kidding 🙂 Metcon Metcon (Time) 3 person team Split reps evenly, but you may break up each couplet in any way, any fashion. You must complete 150/150 or 50 reps each before moving onto the runs. 150 DU 150 Lunges 200m Relay Run 120 KBS (53/35) 120 Wall Ball...Read More

Barbell Warm-up Every 90sec for 8 sets Hang Snatch + 2 OHS Workout of the Day 1 Mile Run 25 T2B 20 OHS (95/65) 15 Reverse Burpee 10 MURead More

Mobility: Hips Skill: Pull-ups Workout of the Day 4rds 300m Row 100m Pinch Plate Carry (25/15) 30 Flutter Kick 20 OH KB Walking Lunges (10R/10L) 10 Parallette Pass Thru w/ push-up + dipRead More

Barbell Warm-up Every 2min x 16 (8 sets) Clean + Front Squat + Jerk Sets 1-2 2 reps Sets 3-8 1 rep Workout of the Day 3min AMRAP 4 Hang Power Clean (115/75) 5 Push Jerk 6 Lateral Bar Burpee Rest 2min RepeatRead More

Warm-up: 200m Run then 3rds of: 10 Bird Dog 8 OH Plate Step-up 6 Good Morning Strength: Deadlift 6×60, 5×65, 4×70, 3×75, 2×80% Workout of the Day EMOM x 20 1) 12/10 Cal Row 2) 12 Box Jump Overs (24/20) 3) 25 Russian KBS (53/35) 4) 14 OH Plate Walking Lunges (25/15)Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ kick out 5 Strict Chin-up 6 Push-up to Spiderman Strength: Back Squat 6×70, 6×80, 3×90, 2×95% Workout of the Day 3rds for time 400m Run 30 Air Squat 20 Pull-up Rx+ C2B Finish: 3 sets Single Arm KB Row @2111 x 8 each Strict T2B...Read More

10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. https://games.crossfit.com/workouts/open/2017Read More

Mobility: T-spine Midline/Stability: 3rds Single Leg RDL x 8 Weighted Plank x 45sec Glute Bridge x 15 @1113 w/ feet on 45lb plate Workout of the Day Option 1- 3-4rds 400m Run 30 DU 20 Walking Lunges 10 Reverse Burpee Option 2- Skills 3-4rds not for time 20ft HS Walk or 30-45sec HS Hold 10...Read More

Barbell Warm-up Oly Every 90sec for 12 sets 1-3 High Hang + Hang Clean 4-6 Hang Clean + Clean 7-9 Clean x 1.1 Rest 10sec between singles 10-12 Clean x 1 Workout of the Day 3rds NOT for time 500m Row 25ft HS Walk 25 Air Squat @20X1 25 Hollow RockRead More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat w/ KB 10 Deadbug Strength: 3 sets 1a) Bulgarian Split Squat x 6 each @2111 1b) Strict T2B x 6 @3111 Workout of the Day 4rds 6 Strict Pull-up 8 Ball Slam (25/15) 10 Russian KBS (53/35) 200m Run 1min REST (mandatory between rounds)Read More