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

Warm-up: 200m run, then 3rds of: 5 Chin-up 5 BB Lunges (each) 10 Hollow Rock Strength: Back Squat 10@60%, 10@65%,10@70% WOD: EMOM x 20min 1) 45sec Max Calorie Row* 2) 8 Strict Ring Dip 3) 12 Walking Lunges w/ KBs or DBs (heavy) 4) 10 Lateral Burpee Over Parallette *Score is total calories rowed after […]Read More

Warm-up: 200m run, then 3rds of: 5 Glute Bridge @2215 10 Reverse Snow Angel Strength: Front Rack Reverse Lunge 3×5 each leg WOD: 1min ME Burpee Rest 1min Then complete, 50 Wall Ball (20/14) 40 Single Arm Russian KBS (53/35) 30 T2B 20 SDHP w/ KB 100m run *Scores are: 1) # of burpees 2) […]Read More

Warm-up: 400m run Skill: 10min Pistols Strength: With a partner, 3 sets of: a) 1min Weighted Plank Hold (place a plate on your partner’s back) b) 10 Partner Glute Ham Raises WOD: 2-person team 4x200m relay (2 each) Then, Row 2400m total while one partner is in a plank position. Partition in any fashion but […]Read More

Group Barbell Warm-up Oly: 8 sets 3-Position Snatch (you pick: floor to hip or hip to floor) Strength: OHS 3-3-3-3-3 Core: 5 sets of 10 Hollow Rock + 10 Superman Mobility: Spend 10min working on something you needRead More