Warm-up: 200m Run then 3rds of: 8 OH Plate Step-up 6 Push-up to spiderman Strength: 1 ¼ Front Squat 4-4-3-3-3 WOD: EMOM x 16 1) Front Rack Reverse Lunges x 10 2) Box Jump Overs x 10 3) Row for Cal 15/12 4) RestRead More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 6 Strict T2B @3111 Strength: Every 2min x 10 Push Press + Push Jerk + Jerk WOD: 1min AMRAP Burpees Rest 1min 7min AMRAP 7 T2B 7 Deadlift (225/155) 100m Run Rest 1min 1min AMRAP BurpeesRead More

Strength: 1RM Back Squat Gymnastics: ME Unbroken Pull-ups WOD: 90sec Strict Pull-up 90sec Strict HSPU 90sec Strict Ring Dip Rest 90sec 60sec Strict Pull-up 60sec Strict HSPU 60sec Strict Ring Dip Rest 60sec 30sec Strict Pull-up 30sec Strict HSPU 30sec Strict Ring DipRead More

Skill: Double-Unders Pacing Drill: 5 sets 30sec DU 30sec Rest Goal is to achieve the same number of DU’s each set. If you are not proficient at DU’s, you will do SU’s and try to achieve the same number of reps each set as well. Pick ONE: 4-5rds 400m Run @ Mile pace 200m Recovery...Read More

Barbell Warm-up Oly: Every 90sec for 8 sets Hang Snatch + Snatch Sets 1-2 70-75% Sets 3-4 75-80% Sets 5-6 80-85% Sets 7-8 85+% of 1RM Snatch WOD: EMOM x 15 1) 4 Power Snatch + 4 OHS at 60% of 1RM Snatch 2) 8 Ball Slam + 8 Russian Twist (25/15) 3) 2 Man...Read More

Warm-up: 200m Run then 3rds of: 6 OH Plate Step-up 6 Roll to Candlestick Strength/Skill: 4 sets Bulgarian Split Squat x 6 each @3111 AHAP Rest 30sec Rope Climb x 2 Rest 30sec L-sit x 30-45sec Rest 30sec WOD: 500m Row Buy-in, Then 3rds of: 15 V-ups 30 Russian KBS 60 DU Rx 53/35 Rx+...Read More

Warm-up: 200m Run then 3rds of: 8 Bird Dog 6 Thruster 4 BTN Strict Press Strength: 1RM Push Press WOD: 5rds Against a 3min clock, 400m Run + ME Wall Ball in remaining time (20/14) Rest 2min Score is total number of wall balls after 5 roundsRead More

CrossFit Winter Park – CrossFit Warm-up 200m Run then 3rds of: 10 Glute Bridge w/ Kickout 10 OH KB Lunge Step (5R/5L) Strength Back Squat (4×80, 3×85, 2×90, 2×95%) Metcon Here is the workout in it’s entirety. I will separate each section for scoring down below. For the mile- it’s to the CROSSWALK that goes...Read More

Good luck to our members running in the OUC Half Marathon tomorrow in downtown Orlando! Warm-up: 200m Run then 3rds of: 10 Glute Bridge w/ Kickout 10 OH KB Lunge Step (5R/5L) Strength: Back Squat 4×80, 3×85, 2×90, 2×95% WOD: With a running clock, Run 1600m @10:00 3min AMRAP Back Squat 135/95 @15:00 2min AMRAP...Read More

CrossFit Winter Park – CrossFit Mobility Shoulders- 10min Skill 15min to work on Rope Climbs, T2B, HS Walks, or HS Holds Metcon Metcon (No Measure) 4rds 300m Row 20 Russian Twist (25/15) 10 Roll to Candlestick* 5 Wall Walk** *https://www.youtube.com/watch?v=umIi_i6zCVA **https://www.youtube.com/watch?v=MbAro9huwhoYou should not be trying to speed through this workout- there’s no measure/time. Take your...Read More