METCON 8 min AMRAP 10 Front squat 10 Burpees over bar 10 Jumping Pull-ups Rest 4 minutes 6 min AMRAP 12 Slam balls 8 Sumo Deadlift High-pullsRead More

CFPC – CrossFit Warm-up 4 min Row :45 sec 70-80% effort :15 sec 90-100% effort Perform Burgener Warm-up with barbell 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...Read More

METCON 5 min AMRAP 10 Push press 30 Double unders/60 singles Rest 3 min 4 min AMRAP 8 Dumbell Box step-overs 16 Kettlebell swings Rest 3 min 3 min AMRAP Max Distance Row (meters)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min AMRAP- Circle up burpees: circle up. Each person perfoms a burpee one at a time, moving clock-wise around the circle. A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Pivot squats Leg swings (10 each direction) 15 Wall therapy squats 20 Sit-ups Metcon...Read More

METCON For time: 30 Russian swings 15 Burpees 30 Box jumps 15 Burpees 30 Wallballs 15 Burpees 30 Lunge steps 15 Burpees 30 V-upsRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: Single arm Russian swing, 10 per arm 10 *Perfect* PVC Overhead squats 10 Kipp swings 15 Sit-ups 10 Band or barbell good mornings Metcon Metcon (AMRAP – Reps) 10 min EMOM, alternating movements a) :20 sec Row for AVG WATTS b) :30 sec Push-ups (deficit for extra...Read More

METCON CrossFit Open 14.1 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Rest 5 min 21-15-9 Slam balls Burpee to 6″ targetRead More

CFPC – CrossFit Warm-up (No Measure) 800m Jog ________________ 3 Rounds, or 10 min: 5 Pike Push-ups 5 Ring Rows 10 Barbell thrusters 10 Kettlebell swings 10 Kipp swings 15 Sit-ups Prepare and practice movements for WOD Metcon If you are not completing Rx’ed please consider using Dumbbells for thrusters The Seven (Time) 7 Rounds...Read More

METCON 5 Rounds: 200m Run 15 Kettlebell swings 10 Box jumpsRead 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 20 minutes total: Reset between reps Every 2 min for 6 min (3 sets) complete: 2 Power Clean @65%+ Followed by;...Read More