Warm-up: 3 rounds not for time, 5 strict T2B, 10 step-ups, 10 superman Strength: Deadlift 5×40%, 5×50%, 3×60%, 3×75%, 3×80%, 3 or more x 85% WOD: 25 burpees 25 power clean (135/95) 25 burpees EMOM complete 7 wall balls. Start the workout with burpees.Read More

Warm-up: 400m run, then 3 rounds 8 strict pull-ups, 10 air squats, 12 v-ups WOD: Eight sets of (total of 32 minutes): 45 seconds of Rowing (for max meters) Rest 15 seconds 30 seconds of Strict Handstand Push-Ups  (NO kipping allowed and full depth required) Rest 30 seconds 45 seconds of 24″/20″ Box Jump-Overs Rest...Read More

200m run then Barbell warm-up 1) EMOM x 8  Hang power clean + clean  (touch and go, no re-grip at floor) 2) Clean pulls 5×5 3) Back squat 5×40%, 5×50%, 3×60%, 3×75%, 3×80%, 3 or more x 85% 4) Mobility- focus on areas that you needRead More

Warm-up: Not for time, 200m run then, 3 rounds 10 box jumps, 10 push-ups, 10 hollow rocks Strength: Push press 5-5-3-3-2 WOD: 2min AMRAP double-unders Rest 2 min 10 min AMRAP 10 thrusters (95/65) 10 T2BRead More

Warm-up: 3 rounds not for time 5 strict T2B, 5 decline push-up, 10 superman WOD: 750m row 20 front squat (135/95) 5 HSPU 15 front squat 10 HSPU 10 front squat 15 HSPURead More

Mobility: Lax ball glute roll out Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x85% WOD: 10, 9, 8,…..2,1 Hang power clean (Rx 135/95) (Rx+165/115) 1,2,3…….9, 10 Box jump (24/20)Read More

Warm-up: 5 rounds: 30 second handstand hold, 30 second rest. Then, 3 rounds, not for time: Bear crawl 20m, 10 hollow rocks, 10 supermans, 10 air squats WOD: Tabata: 1) pull-ups 2) sit-ups 3) row 4) DURead More

Strength: Back squat 5×40%, 5×50%, 5×60%, 5×75%, 5×80%, 5 or more x85% WOD: EMOMx8 Even: 8 thrusters (95/65)  Odd: 8 burpees Rest 3min EMOMx8 Even: 10 wall ball  (20/14) Odd: 15 KBS  (53/35)Read More

Skill: Muscle up progressions WOD: 4 rounds 10 OHS 400m run Rest 1 min. Rx 115/75 Rx+ 135/95Read More

We are getting a team together for the Savage Race! Sign up for the 10 am wave on Saturday, March 29. Use the code gym024 for a $15 discount and sign up under the CrossFit Winter Park team!! http://www.savagerace.com/locations/florida2014Read More