STRENGTH Deadlift 5-4-3-1-1-1-1-1, working to a new 1RM METCON “Elizabeth” 21-15-9 Clean, 135# / 95# Ring DipsRead 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 Metcon Metcon (AMRAP –...Read More

METCON For time: 800m Run 15 Push press (115/75#) 30 Deadlift 45 Goblet squat (35/26#) 60 Double unders 800m RunRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Weightlifting Build in weight across sets to potentially establishing a new 1RM. 5 reps @60% 4 reps @68% 3 reps...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 Weightlifting Back Squat (5-4-3-1-1-1-1-1, working to a new 1RM) 5 reps @65% 4 reps@75% 3 reps@85% 1 @90% 1 @95% 3×1 @~100%+...Read More

METCON 5 rounds for time: 400m Run 20 Kb Swing (53/35#) 20 Push-upsRead More

STRENGTH 10 min EMOM, alternating: a) Bench Press, 5 reps AHAP b) Bent over row, 5 reps AHAP METCON “Mary” 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More

METCON 21 min AMRAP 400m Row 25 Push-ups 15 Power Clean (95/65#) 250m Run 15 Front Squat 50 Double undersRead More

STRENGTH 4 rounds: a) Max time Ring Plank Hold b) 8 reps Romanian Deadlift, as heavy as possible with perfect form METCON 14 min AMRAP Buy-in 80 Double unders AMRAP 2 Rope climbs (15′, 3@12′) 6 Right arm Kb Push Push (53/35#) 6 Left arm Kb Push Push (53/35#) 250m RunRead More

METCON 21-15-9-9-15-21 Kettlebell Swing (53/35#) BurpeesRead More