Warm-up: 200m run then 3rds of: 8 BB Good Morning 6 Back Rack Lunges 30sec Ring L-sit Strength: 4 sets of: 1a) 4 Narrow Grip OHS @3311 1b) 5 Weighted Pull-up WOD: 4rds for time 4 Burpee Over Parallette 6 Ball Slam (25/15) 8 Push-up 10 KBS (53/35) 12 Sit-up 14 Air Squat 100m sprintRead More

Warm-up: 400m run Shoulder Prehab: I’s T’s Y’s W’s L’s Skill: Handstand Walks or Handstand Hold (freestanding/wall) Skill: EMOM x 12 1) 6-8 Candlesick Levers 2) 10m HS Walk or HS Hold (freestanding or wall) 3) 6-8 Weighted Glute Bridge WOD: 2-person team Row 2500m switching every 250m for total timeRead More

Barbell Warm-up Strength: Front Squat 5×60%, 65%, 70%, 75% “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Five rounds for time of: […]Read More

Warm-up: 200m run then 3rds of: 5 Inverted Burpee 5 Snatch Grip Press 5 Snatch Balance Strength: 1a) Press 3×7@75% 1b) Single Arm-DB/KB Row 3×6 each arm (heavy) WOD: EMOM x 12 1) 3 Power Snatch (build over 4 sets) 2) 30 DU 3) 8 T2B Rest 1min Then for time, 3rds of: 2 Power […]Read More

Warm-up: 200m run then 3rds of: 4 Push-up to spiderman 5 Glute Bridge @2114 6 Hollow Rock Strength: Back Squat 8×60%, 65%, 70%, 75% WOD: Row 1000m Then 3rds of: 10 Ring Dip 8 Burpee 6 Front Squat (155/105)Read More

CrossFit Winter Park – CrossFit 2-person team Split reps evenly One person working at a time on reps Each break in hang equals 5 additional burpees for the team. So one break is 55 burpees, two breaks is 60 burpees etc… Metcon (Time) 4x200m relay with partner hanging from pull-up bar (must tag out to […]Read More

Warm-up: 400m run Strength/Skill: 4 sets of: 1a) 4 Narrow Grip OHS @3311 1b) 5 Weighted Pull-up WOD: CrossFit.com March 11, 2015 http://www.crossfit.com/mt-archive2/009517.html With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean […]Read More

Mobility: Shoulders Hips Skill: 3sets of: 1) 10 Partner GH Raises 2) 1min Weighted Plank Hold (plate on back) 3) 15 Reverse Snow Angels WOD: 200m run 15 Sit-ups 300m run 15 Sit-ups 400m run 15 Sit-up 600m run 15 Sit-ups 400m run 15 Sit-ups 300m run 15 Sit-ups 200m runRead More

Warm-up: 200m run, then 3rds of: 8 Horizontal Ring Row 30sec Nose to Wall HS Hold 8 BB Thruster Strength: Front Squat 5@60% 5@65% 5@70% “Fran” 21-15-9 Thrusters (95/65) Pull-upsRead More

Warm-up: 200m run, then 3rds of: 4 Strict T2B @2111 5 Inverted Burpee 6 KB RDL (heavy) Strength: 1a) Press 3×8 @70% 1b) Single Arm-DB/KB Row 3×6 each arm (heavy) WOD: 10,9,8,7…..1 Power Clean (135/95) 1,2,3,4,……10 Box Jump (step-down only) (24/20)Read More