Warm-up: 200m Run then 3rds of: (45/35) 5 BTN Press 6 OH Walking Lunge Steps 4 Push-up to Spiderman Strength: Front Squat 3@75 2@80 1@85 3@80 2@85 1@90% WOD 4min AMRAP 6 Squat Clean Thruster (115/75) 2 MU Rest 1min 3min AMRAP 4 Squat Clean Thruster (125/85) 2 MU Rest 2min 2min AMRAP 2 Squat […]Read More

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 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. […]Read More

Mobility: Hips Midline: EMOM x 12 1) Candlestick Lever x 6 @3111 2) Standing Russian Twist w/ barbell x 10 3) Plank Punches x 14 (Do not over reach or over extend. Back/shoulders should be flat) Skill: Pull-up Variations WOD: 500m Row, 400m Run, 30 L-sit Leg Lifts 400m Row, 300m Run, 20 Ball Slam […]Read More

Group Dynamic Warm-up “Number 24” 200m Run w/ ball (25/15) 24 Ring Dip 24 Air Squat 24 T2B 400m Run w/ Ball 24 Burpee 24 C2B 24 OH Lunges w/ Ball 200m Run w/ Ball Strength: 1a) Front Squat 5@70, 3@75, 1@80, 5@75, 3@80, 1@85% 1b) False Grip Ring Pull-up x 4-5 reps (6 sets) […]Read More

200m Run then Barbell Warm-up Oly: 15min to build to a heavy Power Clean & Jerk WOD: 20-15-10 Power Clean (155/105) HSPU Box Jump (24/20) *Step-down onlyRead More

Warm-up: 200m run then 3rds of: 8 OH KB Lunge 4 Push-up to Spiderman 10 Hollow Rock Strength: Back Squat 3@75, 2@80, 1@85, 3@80, 2@85, 1@90, Max Reps @ 80% You may only pause long enough at the top for one full breath before going into the next squat. If you take longer then one […]Read More

CrossFit Winter Park is proud and excited to be joining the Winter Park community and taking part in “Shop and Share for John Michael.” John Michael is a excellent student and lacrosse player at Trinity Prep. With nothing but an amazing future ahead of him, John Michael accepted an offer to play lacrosse in college […]Read More

Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 […]Read More

Mobility: Shoulders 10min Midline: EMOM x 12 1) Strict T2B x 6 @3111 2) TGU x 4 (total) 3) Plank Punches x 14 (Do not over reach or over extend. Back/shoulders should be flat) Skill: 10min of Double Under Practice WOD: 3rds 750m Run 25 DU 1min Plank HoldRead More

Warm-up: 200m Run then 2rds of: 45sec OH Bamboo Hold 8 Single Leg KB RDL EMOM x 10 1) Deadlift x 5 TnG reps (You pick the weight but it must be TnG each set) 2) Seated Unsupported Strict Press x 5 reps WOD: 2-person team 4rds each 15 Cal Row 10 Thruster (115/75) 5 […]Read More