Warm-up: 200m Run then 3rds of: 8 Scap Push-up @2122 10 BB OH Walking Lunge 15 Dislocates Skill: HSPU practice WOD 15-12-9 Deadlift (225/155) Box Jump (24/20) HSPU Finish: 3 sets 20 Banded HS Curls IYTW’sRead More

Barbell Warm-up 20min to build to a heavy Clean WOD: 500m Row, Then 3rds of 10 Hang Power Clean (135/95) 5 Lateral Burpee Over Barbell 10 Pull-up (Rx+ C2B) 5 Lateral Burpee Over BarbellRead More

Warm-up: 200m Run then 3rds of: 4 BTN Snatch Grip Press 4 OHS 2 Wall Walk Strength: 1a) Bulgarian Split Squat x 8 each (heavy) 1b) Weighted Ring Dip x 8-10 Lurong Summer Challenge Workout #2 12min Time Cap 21-15-9-6-3 Power Snatch (95/65) Wall Ball (20/14) both to 10ft targetRead More

Warm-up: 200m Run then 2rds of: 20 Banded Squats 15 Hollow Rock Strength: Back Squat 6×75, 6×80, 4×85, 3×90, 2×95, 6×75 EMOM x 15 1) 8 Strict HSPU 2) 2 Legless Rope Climb 3) 5 OHS (AHAP)Read More

Mobility: Hip Flexors/Quads Midline: EMOM x12 1) 4 TGU (total) 2) 45sec Plank on Rings 3) 6 Inverted Burpee Skill: Pull-up progressions and variations WOD: 4rds 500m Row 400m Run 30 Russian Twists (25/15)Read More

We are so proud of our member, Josh O’Neil, as he has made significant progress in his lifts, movements and, best of all, quality of life since becoming a member at CrossFit Winter Park. Learn more about Josh and what keeps him motivated below: Where are you from? I grew up in Zambia (Central Africa) and attended a...Read More

Warm-up: 200m Run then 2rds of: 10 Single Leg RDL (each) 8 Strict T2B @3111 Strength: Deadlift 3×75, 2×80, 2×85, 1×90, 1×95 Lurong Summer Challenge Workout 1 4min to complete a round. If completed, move to another 4min segment. Maximum 4 rounds. If the athlete reaches c&j in the 4th rd, athlete will perform AMRAP...Read More

Warm-up: 200m Run then 3rds of: 6 Scap Push-up @2212 10 DB OH Walking Lunge Steps Strength: 3RM Bench Press WOD: 20min AMRAP 400m Run 20 Ball Slam (25/15) 20 Walking Lunges w/ DB (25/15) 10 DB Renegade Row (25/15) Finish: 200m Heavy KB Farmer’s Carry (AHAP)Read More

Warm-up: 200m Run then 3rds of: 8 Back Racked BB Step-up 6 BTN Strict Press 6 False Grip Ring Row Strength: 5 sets Front Squat w/ 2sec pause + Front Squat WOD: 21 Thruster (95/65) 3MU 30 DU 19 Thruster 3MU 30 DU 15 Thruster 3MU 30 DU Finish: 3 sets IYTW’s 30sec Box Shoulder...Read More

Warm-up: 200m Run then 2rds of: 10 OH Plate Box Step-up 4 Push-up to Spiderman Strength: Back Squat 6×70/75/80, 4×85, 3×90, 6×75% WOD: 3rds 25 Wall Ball (20/14) 25 Pull-up 25 Russian KBS (53/35)Read More