CFPC – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 150m Row 10 Burpees Rest :45 sec Weightlifting Spend 15 min to find a 5-RM Bench press. Use a spotter Bench Press Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″...Read More

METCON For time: 50 Wallballs 3 Rounds: 30 Lunges 20 Kettlebell swings 10 Overhead squats Then; 50 WallballsRead More

CFPC – TRX/Yoga Metcon (Time) 2 Rounds 1 min Jump Rope 1 min TRX Squat + Jump Squat (M) 1 min TRX Mid Row + Wide Row (M) 1 min TRX Alternating Pistols (M) 1 min Wall Balls 1 min Rest 1 min KBell Farmers Carry 1 min TRX Front Squat (L) 1 min TRX...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 5 Press and back (Barbell) 10 Close-grip kip swing 10 V-ups 15 Heavy Russian swings :30-45 sec Handstand, or, Plate hold overhead Weightlifting Metcon (Weight) Every 2 min for 10 min (5 sets) 8 Clean and jerk, TnG Practice touch and go reps with light to...Read More

METCON 3 Rounds, each for reps: 3 min Row (calories) 2 min Sit-ups 1 min Burpees Rest :90 secRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 5 PVC Pass through+toe touch 10 Rear lunges, alternating 10 Ring Rows 15 Push-ups 20 Calorie row 25 Air squats Gymnastics Spend 20 min working on Muscle-ups: a) Ring rows+Assisted dips and transitions b) Assisted transitions+Ring dips c) Kipp swing practice+Peek-throughs and Jumping muscle-ups d) Muscle-ups, practice...Read More

METCON 3 rounds: 20 Ring rows 30 Push-ups 40 Air squats 50 Double unders/100 singlesRead More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 200m Run TRX 15 Squat (M) 10 Box Jumps TRX 20 Wide Row + Y Row (M) TRX 20 Torso Twist Extension (M) 10 Burpees TRX 15 Bicep Curls (M) TRX 20 Split Squat Jumps (M) Heavy DB Farmer’s Carry 2x TRX 15 Chest Press (L)...Read More

CFPC – CrossFit Warm-up (No Measure) 5 min Double under practice (record largest set completed) _______________________ 3 rounds: 100′ Bear crawl 10 Wall therapy squats 10 Dumbbell Thrusters Metcon Metcon (AMRAP – Reps) 20 min AMRAP 20 Box jumps 200m Run Max set HSPU* *Coming off the wall or resting extensively on your head will...Read More

METCON 16 min AMRAP 3 rounds: 400m Run 20 Box jumps 20 Thrusters With remaining time: Max Calories Rowing   Core: 2 Rounds: 10 Bird dogs w/ 2 sec pause 20 Heavy Russian swings 30 Hollow Rocks 20 Russian twist 10 V-upsRead More