CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run Down and Backs 5 Inch-worms w/ 3 push-ups Quad pull into Lunge stretch Butt kicks High knees High kicks into toe touch Pivot squats Karaoke W/ Barbell: 5 Press and back stretch 5 Hip Power cleans 5 Low hang power cleans 5 3-position pause Power cleans...Read More

METCON 20 min AMRAP 16 Wallballs 8 Pull-ups Rest :30 sec 20 Air squats 8 Power cleans Rest :30 secRead More

CFPC – CrossFit Warm-up 5 min Row 70->85% effort 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-upsThen; 2 Rounds at workout pace: 8 Wallballs 4 Pull-ups Rest :30 sec 10 Air Squats...Read More

CFPC – CrossFit Regionals WOD Week Day 2! Warm-up Warm-up (No Measure) 2 Rounds: 5 Barbell press and back stretch 10 Kipp swings (shoulder mobility) 5 Russian Baby-makers Waiters walk (plate) 100′ per arm 10 Banded squats- (squat with band wrapped around just above the knee, fighting against the resistance to open hips) Burgener Warm-up...Read More

CFPC – CFPC Weightlifting Weightlifting Snatch Clean and Jerk Front SquatRead More

METCON LeanFit Nate 20 min AMRAP 4 Jumping Pull-ups 8 Push press 12 Kettlebell swingsRead More

CFPC – CrossFit Regional’s WOD Week! Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk3 Rounds: 10 Banded Face pulls 5 Ring...Read More

CFPC – CFPC Weightlifting Weightlifting Clean and Jerk (5 x 1, working up to no more than 90%) Clean Pull (3 x 2, 100% 1RM Clean) Back Squat (5 x 2, 75-85% 1RM)Read More

METCON For time: 5 Rounds: 6 Power Clean 12 Burpees 36 Double undersRead More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting Back Squat (3 x 8,...Read More