Warm-up: 200m Run then 3rds of: 12 Bird Dog 8 Single Arm OH KB Lunge Steps 10 Shoulder Taps Strength: 3 sets of 3 Push Press 3 sets of 2 Push Jerk 5 sets of 1 Jerk Increase the load for each set. Rest 1min between sets WOD: 2rds (4 total AMRAPS) 2min AMRAP 6 […]Read More

Warm-up: 200m Run then 3rds of: 8 OH Plate Step-up 6 Push-up to Spiderman 20 Toe to Plate Jumps Strength: Back Squat 5@75 3@80 1@85% 5@80 3@85 1@90% WOD: 21-15-9 Front Squat (125/85) T2B *After each couplet complete 30 DU Finish: 3 sets of: 8 Bent Over BB Row 20 Banded HS CurlsRead More

20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb.    W 65 lb. For more information and standards click here.Read More

Mobility: Shoulders Midline: 3 sets 6 TGU Rest 60sec L-sit Leg Lift x 20 (ring or box) Rest 60sec Skill: 10min Athlete Choice 2-person team 5rds each 400m Run or Row While Partner A is running/rowing, Partner B is completing Max Reps rope climbs Finish: Stretch/mobilize and get ready for tomorrow!Read More

Barbell Warm-up Every 90sec for 8 sets Clean Lift Off* + Power Clean + Front Squat *Pull to knee cap and pause for 1 second. Return to ground and perform power clean. EMOM x 16 1) 6 Strict Pull-up (perform any variation: ring, supinated grip, weighted) 2) 12 Wall Ball (20/14) *Should be UB 3) […]Read More

Warm-up: 200m Run then 3rds of: 12 Bird Dog 8 Single Arm OH KB Lunge Steps 10 Scap Push-ups Strength: 6 sets Push Press + Push Jerk + Jerk WOD: 4rds for overall time 300m Run 10 HSPU 30 DU Rest 1min Finish: 3 sets 30sec Box Shoulder Stretch 30sec Banded Hip Flexor/Quad Stretch (each […]Read More

Warm-up: 200m Run then 60sec Banded Squat Therapy Then 3rds of: 4 BTN Snatch Grip Press 4 OHS 4 Snatch Balance (45/35) Strength: Back Squat 5@70 3@75 1@80 5@75 3@80 1@85 EMOM x 12 Even: Hang Power Snatch x 5 UB reps Odd: 5 Deadlift + 8 T2B Finish: 4sets Row 300m Rest2:Work1Read More

CrossFit Winter Park – CrossFit Warm-up 200m Run Then, 60sec Banded Squat Therapy Then, 3rds of: 4 BTN Snatch Grip Press (45/35) 4 OHS 4 Snatch Balance http://www.catalystathletics.com/exercise/80/Snatch-Balance/ Strength Back Squat (5@70 3@75 1@80 5@75 3@80 1@85) EMOM Metcon (No Measure) EMOM x 12 Even: Hang Power Snatch x 5 UB reps (You pick the […]Read More

Barbell Warm-up Every 90sec for 8 sets Hang Power Clean + Front Squat + Jerk Build to a heavy set WOD: 30 Air Squat 25 Russian KBS (53/35) 20 Pull-up 15 Thruster 100m Sprint 15 Thruster 20 Pull-up 25 Russian KBS 30 Air Squat Rx 95/65 Rx+ 125/85 and C2B Must do both as Rx+ […]Read More