Barbell Warm-Up Oly: Every 90sec 3 sets of High Hang Clean + Hang Clean + Jerk @60-65% 3 sets of Hang Clean + Clean + Jerk @70-75% 3 sets of 2 Clean Lift Offs + Clean + Jerk @75-80% 2 sets of Clean + Jerk x 1 @80% 2 sets of Clean x Jerk 1...Read More

Mobility: Ankles Skill: Athlete Choice Option 1- 3-4rds for quality, not for time 2 Rope Climb 10 Pistol 50ft HS Walk or 20 Shoulder Taps 8 Horizontal False Grip Ring Row 6 Parallette Pass Thru w/ push-up & dip 30-40 DU 30-45sec L-sit Option 2- 20min Rowing at stroke rate intervalsRead More

Barbell Warm-up Oly Every 90sec: 3 sets of High Hang Snatch + Hang Snatch @65-70% 3 sets of Hang Snatch + Snatch @70-75% 3 sets of 2 Snatch Lift Offs + Snatch @75-80% 2 sets of Snatch x 2 @80%+ 2 sets of Snatch x 1 @90%+ WOD: 400m Run then, 50-40-30-20 DU 10-15-20-25 Russian...Read More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge @1113 10 Deadbug Strength: Pause Front Squats @23X1 5 sets of 2-3 reps Alternating Tabata (total of 8 sets each) Front Squat (115/75) T2B Rest 2min Tabata Hollow HoldRead More

Warm-up: 200m Run then 3rds of: 8 Scap Push-up @2212 10 Hollow Rock 10 Dislocates Strength: 1RM Push Press WOD: EMOM x 15 1) 2-5 Ring or Bar MU 2) 4-6 Man Makers 3) 6 UB Hang Power Clean + 6 Box Jump (24/20) Finish: 3 sets DB Row x 8 @2111 Strict Ring Dip...Read More

After signing up for CrossFit Winter Park the day it opened its doors, Bradd has found the competitive atmosphere that he’s been missing. As an orthopedic surgeon, Bradd shares his beliefs on why CrossFit itself isn’t dangerous and how he’s using it to accomplish his ultimate goal of longevity. Learn more about Bradd’s journey below:...Read More

Barbell Warm-up 20min to build to a heavy Snatch WOD: 20 Power Snatch (75/55) 15 OHS 50 DU 25 Sit-up 50 DU 15 OHS 20 Power SnatchRead More

Mobility: Shoulders Skill: Athlete Choice WOD: 400m Row 40 Russian Twists (25/15) 400m Run 40 Candlesticks 400m Row 40 Ball Slam Sit-ups (25/15) 400m Run 40 L-sit Leg Lifts on Rings If time allows, practice isometric holds for building strength on pull-ups and dips.Read More

CrossFit Winter Park – CrossFit Barbell Warm-Up Clean and Jerk (15min to build to today’s heavy single) Metcon Never up scale a Hero or benchmark workout. If you think it’s light, then go FASTER. Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty...Read More

Barbell Warm-up 15min to build to a heavy Clean & Jerk “Badger” 3rds 30 Squat Clean (95/65) 30 Pull-ups 800m Run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December of 2007.Read More