METCON “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.Read 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 Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 12 Burpees 9 Deadlift (155/105#) 6 Hang Power clean Metcon (No Measure)...Read More

METCON “Karen” 150 Wallballs (20/14#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 15 Squats :30 sec HS hold or OH hold Weightlifting 10 min EMOM: a) 3 Push Press 70-75% b) :30 sec AMRAP DU Push Press Metcon Metcon (Time) 5 rounds: 10 Thrusters (95/65#) 10 Box...Read More

METCON For Time: 30 Box jumps, 24″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45# 30 Back extensions 30 Wall ball shots, 20# 30 Burpees 30 Double undersRead More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (6...Read More

METCON 16 min AMRAP 300m Row 200m Run 100 SinglesRead More

CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman Hold 15 sec Handstand, or, reverse hand plank hold Weightlifting Push Press (7 sets of 3 @70-75%, every :90 sec) Metcon Metcon (AMRAP – Rounds and...Read More

METCON 8 Rounds: 5 Push Press (95/65#) 7 Deadlift 9 Burpees 100m Run (3 courtyard lengths)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Burpees 10 Heavy Russian swings 5 PVC Pass throughs 5 PVC Press and back 5 PVC OH squat 50′ Broad jumps Weightlifting 9 min EMOM 1 Hang Snatch+ 1 Power Snatch 70-80% 1RM A1: Hang Snatch A2: Power Snatch Metcon Metcon (Time) 5 Rounds: 6...Read More