Warm-up: 400m run Then 3rds of 30sec Box Shoulder Stretch 5 Glute Bridge w/ 5sec hold Midline: 2min accumulated in L-sit (cap 5min) Mobility: Barbell Quad Smash & Lax Ball Thoracic Spine Skill: Pull-up practice (any variation) WOD: At a moderate pace, (remember we have 1RM Front Squat tomorrow) 5rds Run 400m Row 400mRead More

Strength: Take 15-20min to find your 1RM Shoulder Press WOD: 3rds 1min ME Power Clean & Jerk (Rx 135/95) (Rx+ 165/115) 1min ME Burpee 1min ME T2B 1min RestRead More

Skill: Muscle Up progressions 15-20min WOD: 10 MU (10 strict pull-up + 10 strict dip) 15 Deadlift (275/185) 200m run 25 Box Jump *step down only (24/20) 30 Russian KBS (53/35) 400m run 30 Russian KBS 25 Box Jump *step down only 15 Deadlift 10 MURead More

Strength: Back Squat 5 @ 65-70% 3 @ 75-80% 1 @ 85-90% 1 @ 90-95% *Sets 5-8 – Find new 1RM Rest 2-3 minutes between sets WOD: “Annie” 50-40-30-20-10 DU and Sit-upsRead More

Warm-up: 200m run then: Shoulder Prehab: I’s Y’s T’s W’s Strength: 1a) Deadlift 3×10 @60% 1b) 3×8 Strict Weighted Chin-ups WOD: 2015 CrossFit Regional Event 3 (cut in half) 800m Run 25 OHS (RTG: 135/95 Rx: 95/65) 50 Sit-ups 75 DU 25 SDHP (same weight) 50 Box Jump Overs (24/20) 18min Cap 2015 CrossFit Regionals […]Read More

Warm-up: 400m run Mobility: Ankles Skill: Pistols WOD: EMOM x 20 1) 30sec Row for Cal 2) 8-10 Strict T2B or Candlesticks 3) 100m Run 4) 8-10 Pistols or 8 Reverse Burpee 5) 30sec HS Hold or PlankRead More

Warm-up: 200m run then 3rds of: 8 Weighted BB Hip Thruster 30sec L-sit Strength: Front Squat (6sets) 5×75%, 4×80%, 3×85%, 2×90%, 1×95% 5×75% Oly: A) Every 90sec for 15min Clean + Hang Clean + Jerk (Do not drop bar within each set. Keep load at a weight you can handle with solid technique.) B) Clean […]Read More

Warm-up: 200m run then 3rds of: 5 Bridge Up with 5sec hold 10 Hollow Rock 5 Strict Ring Dip Strength: 1a) Press 3×1-2 reps @95% 1b) Single Arm-DB/KB Row 3×8 each arm (heavy) WOD: 500m row Buy-in Then, 4rds of: 10 Pull-up (Rx+ C2B) 8 Push Press (Rx 115/75 Rx+125/85) *If you choose Rx+ you […]Read More

Warm-up: 200m run then 3rds of: Banded Squat Stretch (hold 30sec) 6 Spiderman 8 BB OHS Strength: Back Squat (6sets) 6×75/80%, 4×85%, 3×90%, 2×95%, 6×75% WOD: 3rds 10 Power Snatch (Rx 115/75 Rx+ 135/95) 20 Wall Ball (20/14) 300m runRead More

You heard it right! The CrossFit program you’ve grown to know and love at CrossFit Winter Park is now available for your kids. With activities inspired by games from recess and your kids’ favorite sports, CrossFit Kids will help instill a lifelong love of fitness and nutrition in your children. Starting June 8th, 2015 we […]Read More