Warm-up: 200m run, then 2rds of: 5 Nose to Wall Squat @3311 6 Push-up to Spiderman Strength: Back Squat 3×5 @ 75% WOD: 5min AMRAP 2,2,4,4,6,6 etc… Power Clean (135/95) (Rx+155/115) Burpee Box Jump (24/20) Rest 3min 4min AMRAP 4 Hang Power Clean (same weight) 4 Burpee 4 Box Jump (24/20)Read More

Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders http://games.crossfit.com/workouts/the-openRead More

Mobility: 15min Glutes/Shoulders Skill: Total time to accumulate 2min in an L-sit Skills: 3rds not for time 20 Hollow Rock 15 Reverse Snow Angels (5/2.5 plates) 10 Box Jump Overs (these may come up in the Open so practice your technique and efficiency) 5 TGU (each arm) WOD: 2-person team 8x400m run You pick the […]Read More

Skill: HSPU 15min of work on variations, technique, efficiency WOD: 3rds for time 8 Hang Power Snatch @65% 10 Hand Release Push-up 10 Front Squat (same weight) 8 Ring DipRead More

CrossFit Winter Park members, friends and family. Come and join us on Friday March 13th after 15.3 for some food and drinks with our neighbor, BurgerFi. We have coupons for a free drink, draft beer, or glass of wine with a $10.00 purchase. Even if you don’t workout that evening, come by the gym and […]Read More

Warm-up: 200m run then 3rds of: 5 Strict T2B 5 Glute Bridge @3115 5 Good Morning Strength: Deadlift 8@65%, 6@70%, 4@75%, 2×2@80% WOD: 4rds for time: 5 Power Clean @ 65% 7 Box Jump (24/20) 9 Pull-up 11 KBS (53/35) 100m RunRead More

People love them and people hate them. What seems like a simple movement that we learned as kids, can really send us into a world of anguish in the middle of a workout. There are endless blog posts with tips on how to get your first DU and plenty more about how to improve your […]Read More

Warm-up: 200m run then 3rds of: 5 Thruster 5 Back Squat 10 Hollow Rock Strength: Thruster 5-4-3-3-2 (increase weight each set, build to a heavy double) WOD: EMOMx16 1) 15 Cal Row 2) 12 Wall Ball (20/14) 3) 30 DU 4) 12 BurpeeRead More

WORKOUT 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar […]Read More

Mobility: 10min Ankles/Hips Skill: 3 sets, not for time: 10 Strict T2B or Candlestick Lever 5 Inverted Burpee to Handstand 10 Ring Dip 5 Wall Walk WOD: 2-person team for total time. One person working at a time. 10x200m run 8x300m row 6x400m runRead More