Warm-up: 200m Run then 3rds of: 10 Banded Lunges 10 Glute Bridge 30sec Plank Strength: Back Squat 8×65, 6×75, 4×85, 4×90% Rx 50 DU 21 Thrusters (75/55) 40 DU 18 Thrusters 30 DU 15 Thrusters 20 DU 9 Thrusters Rx+ 100 DU 25 Thrusters (95/65) 75 DU 21 Thrusters 50 DU 15 Thrusters 25 DU...Read More

CrossFit Winter Park – CrossFit Metcon (Time) 2 person team 5rds each 5 Pull-up 10 Push-up 15 Air Squat 5rds each 5 T2B 10 Med Ball Clean (20/14) 15 Russian Twist w/ ball 5rds each 5 Box Jump (24/20) 10 Ball Slam (25/15) 15 DUs Then, 750m Run with med ball and slam ballRead More

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55 calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. targetRead More

Mobility: Hips Midline/Stability: 3sets L-sit x 30-45sec OH KB Walking Lunge x 10R Arm/10L Arm Plank Punch x 12 Option 1- 3rds 300m Row 300m Run 3 Rope Climb 30 Russian Twist Option 2- 20min Stroke Rate Row Option 3- Skills 3-4rds not for time 2 Rope Climb 10 Pistols 20ft HS Walk or 30-45sec...Read More

Barbell Warm-up EMOM x 10 Sets 1-5 High Hang Snatch x 1 Sets 6-10 Hang Snatch x 1 Workout of the Day 3rds for time 400m Run 20 OHS (95/65) 20 Box Jump (24/20)Read More

Warm-up: 200m Run then 2rds of: 10 Horizontal Ring Row 10 OH Plate Lunges 10 Bird Dog Skill EMOM x 12 1) Muscle-up x 2-4 2) Pistols x 12 3) DU x 40-50 Workout of the Day 2 person team 4rds each 20 Cal Row 15 T2B 15 Russian KBS (53/35)Read More

Warm-up: 200m Run then 2rds of: 5 1 ¼ Front Squat (45/35) 30sec HS Hold 10 Hollow Rock Strength: Back Squat 8×65, 8×70, 6×80, 6×85% Workout of the Day 30 Wall Ball (20/14) Then, 3rds 10 Power Clean (155/105) 10 HSPU Then, 30 Wall BallRead More

Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) **Prior to 12:00, 3 rounds of:* 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) **Prior to 16:00, 3 rounds of:* 9 chest-to-bar...Read More

Mobility: Ankles Skill: 10-15min on your choice of: Muscle-ups, Pull-ups, or Rope Climbs Workout of the Day Take this easy if you plan on hitting 17.3 hard tomorrow! 3-5rds, not for time 600m Run 300m Row 30 Walking Lunges 30sec Right Arm Plank 30sec Left Arm PlankRead More

Barbell Warm-up Olympic Lifting: 20min to establish a heavy Clean + Front Squat + Jerk Workout of the Day 3rds for time 10 Hang Power Snatch (95/65) 20 Wall Ball (20/14) 30 DURead More