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

METCON 5 Rounds for time: 15 Box jumps (24/20″) 15 Wallballs (20/14#) 15 V-upsRead More

SKILL A) 3 sets of 6 dips, 65-70% 1RM B) 3 rounds, 300 foot Farmers carry METCON 14 min AMRAP, +3 rep ladder 3 T2B 3 SDHP (75/55#) 6 T2B 6 SDHP 9 T2B 9 SDHP etcRead More

METCON 3 Rounds, each for time: 7 Burpee over bar 9 Push press (135/95#) 11 Hang Squat Clean 13 Deadlift 15 Double unders (or 25 attempts) Rest 3 minRead More

METCON 10 Rounds: 1 min AMRAP 10 Burpees Row for distance Rest 2 min *score= total accumulated meters 28 min running clockRead More

METCON 25 min EMOM 5 Jumping Pull-ups 5 Push-ups 5 Sit-upsRead More

METCON “Blake” 4 rounds for time: 100′ Walking lunge w/ 45# plate OH 30 Box jump (24/20″) 20 Wallballs (20/14#) 10 HSPURead More