Warm-up: 200m run, then 3rds of: 5 BB RDL 5 OHS 5 Snatch Balance Strength: Deadlift 10@60%, 8@65%, 6@70%, 6@75%, 4×80% WOD: 21 Power Snatch (95/65) 21 Burpee 21 Pull-up 15 OHS (95/65) 15 Burpee 15 Pull-up 9 Snatch (95/65) 9 Burpee 9 Pull-upRead More

Mobility: 15min Ankles/Hips Skill: 10min Double-Under practice or Triple-Unders 1x ME Double-Unders Let’s see some PR’s here! WOD: 2-person team. You can work at the same time, but not on the same movement. You can partition however you wish. If you are left with reps/meters of same movement, then one person works at a time […]Read More

Warm-up: 200m run, then 3rds of: 30sec HS Hold 5 Strict T2B @2111 5 Superman Strength: 5 sets of 2 Push Press + 2 Power Jerk WOD: 6min AMRAP 10 KBS (53/35) 100m Run Rest 3min 5min AMRAP 5 HSPU 10 Front Rack Reverse Lunge (75/55) Rest 3min 4min AMRAP 8 Ring Dip 8 Thruster […]Read More

Warm-up: 200m run, then 3rds of: 5 Nose to Wall Squat @3311 5 Strict Chin-Up 6 Spiderman Holds Strength: Back Squat 6@75%, 4@80%, 2@85%, 1@ 90%, 4@75% WOD: 45 Cal Row 40 T2B 35 Wall Ball (20/14) 300m Run 25 C2B 20 Wall BallRead More

Group Barbell Warm-up Every 1:30 for 6min (5rds) 2 Power Clean & Power Jerk + 5 Box Jump (24/20) *Keep these TnG while increasing the weight each round. *Practice perfect technique & efficiency on the box jumps. WOD: 10min AMRAP Perform 2 rounds of each couplet at prescribed weight/reps, then move to next couplet. 2rds […]Read More

Lately there has been a lot of talk about good fats vs. bad fats and which ones you should consume and which ones you should avoid. Here is a little summary of what you should be considering when buying fats or oils. The industrial revolution was responsible for the mass production of highly processed (polyunsaturated) […]Read More

Warm-up: 200m run, then 3rds of: 6 BB RDL 6 BTN Snatch Grip Press 6 Back Rack Lunges Strength: Deadlift 10@60%, 8@65%, 6@70%, 6@75%, 4@80% CrossFit Games Open 11.4 10min AMRAP 60 Bar Facing Burpees 30 OHS (120/90) 10 MURead More

Mobility: Shoulders Skill: TGU 15min of technique work plus 3rds of 5 each arm (heavy as possible) WOD: 1000m run Rest 4min 800m run Rest 3min 600m run Rest 2min 400m runRead More

Warm-up: 200m run, then 3rds of: 30sec L-sit 5 Inverted Burpee 5 Strict Chin-up Strength: Power Jerk 2-2-2-2-2 WOD: (Courtesy of Comp Training) 15min AMRAP 1 Clean(full) & Jerk (155/105) 1 round of Cindy 2 Clean & Jerk 1 round of Cindy 3 Clean & Jerk….etc… adding 1 C&J each round http://www.catalystathletics.com/exercise/72/Power-Jerk/Read More

CrossFit Winter Park – CrossFit Warm-up (No Measure) 200m run, then 3rds of: 30sec L-sit 5 Inverted Burpee 5 Strict Chin-up Weightlifting Power Jerk (2-2-2-2-2) aka “Push Jerk”http://www.catalystathletics.com/exercise/72/Power-Jerk/ Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP 1 Clean(full) & Jerk (155/105) 1 round of Cindy 2 Clean & Jerk 1 round of Cindy 3 […]Read More