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 (3 Rounds for reps) 3 min AMRAP 5 Clean and jerk (65% 1RM) 10 Pull-ups 15 Box jumps 2 min...Read More

METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (95/65#) CORE WORK 3 Rounds: 1 min Plank on hands, weighted if possible 10 Barbell goodmornings 15 V-ups 30 Russian twist (medball)Read More

CFPC – CrossFit Warm-up 3 Rounds: 10 Burpees 1 min of Double unders 5 Russian Babymakers 10 Kipp swings Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2....Read More

METCON 25 min AMRAP 20 Back squats 100m Farmers Carry 50 Double unders/100 SinglesRead More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (AMRAP...Read More

METCON Every 5 minutes for 30 min: 40m/30f Calorie Row 20 Push press Rest remaining time between rounds. Record each round working time. Mobility work Post-WODRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 4 rounds: Row 10 calories 10 Push-ups :30-45 sec HS hold 10 Banded face pulls :30 sec pull-up bar hang Metcon Metcon (6 Rounds for time) Every 5 minutes for 30 min: 40m/30f Calorie Row 20 Handstand push-ups Rest remaining time between rounds. Record each round working time....Read More

WEIGHTLIFTING 5 sets each, 1 set every :90 seconds for 15 min: a) :60 sec plank hold b) 6 Single arm RDL’s per leg METCON 10 min AMRAP 21 Kettlebell swings 15 Burpees 9 Slam balls  Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Partner up row game: 6 sets each, take turns rowing and attemping to stop exactly at 100m. If you go over, do 10 burpees. If you both stay under, the one further from 100m performs a burpee for every meter short of 100. Weightlifting Alternate movements for 5...Read More

METCON 4 rounds: 20 SDHP 40 Sit-ups Rest 6 minutes 800m Run for timeRead More