Warm-up: 200m Run then 3rds of: 10 Banded Good Mornings 5 Strict T2B @3111 Strength: Front Squat 4×65, 4×70, 4×80, 4×85% WOD: 7rds 7 Deadlift (185/135) 7 HR Push-up 7 Air SquatRead More

Mobility: Thoracic Spine Lax Roll Out Skill: Handstand Walks/Handstand Holds WOD: 2-person team For total meters after 6 rounds 100m Farmer’s Carry (53/35) Row *Switch when partner A returns from the 100m walk Finish: 3 sets 30sec L-sit 20 Superman 20 Russian Twists (25/15)Read More

Barbell Warm-up Every 2min x 12min (6 sets) Power Clean + Hang Clean + Clean 21-15-9 Hang Clean (115/75) C2B CrossFit.com 6/10/16Read More

Warm-up: 200m Run then 2rds of: 12 Scap Push-up @2112 2 Wall Walk 5 Tall Jerk Oly: Every 90sec x 8 sets Jerk x 2 WOD: EMOM x 15 1) 8 Burpee Box Jump (24/20) 2) 20 DU + 5 HSPU 3) 5 Ring Dip + 15 Russian KBS (53/35) Finish: 3 sets IYTW Single...Read More

Warm-up: 200m Run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 Strict Pull-up Strength: Back Squat 8×65, 8×70, 6×80, 6×85% Granite Games Workout 4 5-10-15-20-15-10-5 OHS T2BRead More

Warm-up: 200m Run then 3rds of: 6 Thruster 6 Good Morning 12 Hollow Rock Strength: Front Squat 6@60, 6@65, 4@70, 4@75% Fight Gone Bad Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout...Read More

Mobility: Shoulders Midline/Stability: 3rds 6 Single Leg RDL(each) 45sec Face-up Chinese Plank 16 Barbell Russian Twists Skill: 15min Athlete Choice WOD: 5rds 400m Run 200m Jog 100m Pinch Plate Carry (25/15) 100m OH Plate Walk (50/30- stack the plates from the pinch carry)Read More

Warm-up: 200m Run then 3rds of: 30sec HS Hold 12 Deadbug Strength: 1a) Bench Press 5-4-3-3 1b) Strict Chin-up x 5 WOD: 3min AMRAP 8 KB Box Step-up (53/35) 6 HSPU Rest 2min 3min AMRAP 8 OHS (115/75) 6 Lateral Burpee Over Barbell Rest 2min 3min AMRAP 8 Ball Slam (25/15) 6 Man Makers (25/15)Read More

CrossFit Winter Park Kids Camps are back! June 27th-July 1st July 18th-22nd July 25th-29th Monday thru Friday 2:00-4:00pm $125/week Call or email us with questions. 407-960-7960 [email protected] WP KIDSRead More

Warm-up: 200m Run then 3rds of: 6 Horizontal Ring Row 6 Parallette Pass Thru w/ PU + Dip Skill: 15min Muscle-up progressions WOD: 600m Row Then 4rds of: 6 MU 36 DU 16 Alt KB Snatch (53/35)Read More