STRENGTH 12 min EMOM Even: 3 Deadlift (clean grip) 75-80% Odd: 10 Sit-ups (w/ medball) METCON 7 min AMRAP (ladder) 2 Power Clean (135/95#) +2 reps/round 1 HSPU +1 rep/roundRead More

METCON 10-20-30-40-50-40-30-20-10 Air Squat Double under (3/1 singles) *3 Burpee EMOTM*Read More

METCON For time: 10-20-30-40-50-40-30-20-10 Air Squat Double under (3/1 singles) *3 Burpee EMOTM*Read More

METCON 2-4-6-8-10-8-6-4-2 Snatch (95/65#) Bar facing burpees *10 Flutter kicks after each round*Read More

STRENGTH 8 min EMOM 2 Push press+ 1 Split Jerk @80-85% Push press METCON 3 Rounds for time: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More

METCON Buy-in: 100 Double unders 25-20-15 Thrusters (75/55#) Box Jumps (24/20″) Cash-out: 100 Double undersRead More

METCON 3 Rounds, each for reps: 4 min AMRAP 20 Double unders 15 Bent over rows (75/55#) 10 Deficit Push-ups (25/10#) Rest 1 minRead More

CORE 3 rounds, not for time: 15 Russian Swings 40 Russian twist (20/side) 25 Sit-ups METCON 3 Rounds: 5 min AMRAP 12 cal Row 9 Burpees 6 Pull-ups Rest 2 min  Read More

STRENGTH Back Squat 1 sets every 2 min: 0:00-2:00, 4 reps at 80-85% 2:00-4:00, 3 reps at 85-90% 4:00-6:00, 2 reps at 90-95% Front Squat 6:00-8:00, 3 reps at 80-85% 8:00-10:00, 2 reps at 85-90% 10:00-12:00, 2 reps at 85-90% METCON 12 min AMRAP 60 Wallballs (20/14#) 40 Power Clean (115/85#) 20 Burpee over barRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting Hang Clean High-Hang Clean Clean Metcon Metcon (Time) 7 rounds for time 5 Cleans (135/95) 5 Push Press (135/95) 35 Double...Read More