METCON 4 rounds: 1k Assault bike 20 Box jumps (24/20″) 30 Mountain climbers 40 Double unders/80 Singles Rest 3 minutes Record time for each roundRead More

CFPC – CrossFit Warm-up Options: 1) Today’s WOD 2) ROMWOD Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups_________________ Discuss Double under points of performance 10 Barbell RDLs Prepare deadlift Metcon...Read More

METCON For time: 800m Run 70 Lunge steps 60 Sit-ups 50 Push-ups 400m Run 30 Deadlift (95/65#) 20 Hang power clean 10 Push press 25 min CAP Scale movements and weight as necessary to complete the METCON within the time cap.Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumpsWarm-up clean...Read More

METCON 24 min EMOM a) 12 KBs (44/26#) b) 12 Wallballs (16/10#, 10/9′) c) 12 Jumping pull-upsRead More

CFPC – CrossFit Warm-up Down and Back 1a) Spiderman Lunge 1b) Pivot squats 2a) 10 Wide leg inch worm with 1 push-up 2b) Quad pull 3a) High skips 3b) Bear crawl Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Scap activation push-ups 10 Push-ups 10 Scap activation pull-ups 5 Strict pull-ups or ring rows 5 Barbell Shoulder press, focus on bar path and tight midline (squeeze the butt!) 5 Barbell Push press 1 min Row (~70% effort) Warm-up push press and pull-ups. Discuss technique...Read More

METCON 3 Rounds, each for time: 30 Push-ups 50 Double unders (100 singles) 700m Row Rest 2 minRead More

CFPC – CrossFit Warm-up Metcon Warm-up (No Measure) Prior to class- Please familiarize yourself with the movement standards and workout description by watching the following video: https://www.youtube.com/watch?v=tMarGTHymeA 2 rounds: 10 Jump squats 10 Kipp swings 15 Hollow rocks 10 Back extension 15 Heavy Russian swings Banded lat stretch, 1:00 min/arm Banded Archer stretch, :45 sec/arm...Read More

METCON 16 min AMRAP 25 Sit-ups 20 Box jump overs (24/20″) 15 Thrusters (75/55#)Read More