CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 5 Press and back (bar) 10 Close-grip kip swing 20 Hollow rocks :30 sec Superman Hold :30 sec Handstand, or, reverse hand plank hold Weightlifting Bench Press (5-3-3-1-1-1) 1 set every 2 min, building in weight Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP...Read More

METCON 1 mile run, max effort Rest 5 min For time: 27-21-15-9 Hang Squat Clean (95/65#) HR Push-upsRead More

CFPC – CrossFit Warm-up 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-ups Metcon Metcon (Time) 3 Rounds: 800m Run 40 Walking lunge steps 20 Deadlift (205/135#) Metcon (No Measure) Core work 100...Read More

METCON 1 round every 5 min for 20 min: 200m Run 20 Box jumps (24/20″) 15 Pull-ups 10 Push Press (115/75#) Time each round, aim (scale) to complete first round within 4 minutes at most.Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 25 Butt kicks 10 Ring rows 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting 10 min EMOM, alternate movements. a)...Read More

METCON 5 Rounds, each round for reps: 1 min Row (cal) Rest :30 sec 1 min Burpees Rest :30 sec 1 min V-ups Rest :30 sec 1 min Lunge steps w/ medball (20/14#) Rest :30 secRead More

CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting Back Squat (3 sets of 3 @95%, 1 set / 3 min) Metcon Metcon (AMRAP – Rounds) 20 min EMOM a) 4 Clean and Jerk (165/105#) b) 8 Burpee box jump overs (24/20″)...Read More

METCON 8 min AMRAP 15 Russian swings (53/35#) 10 V-ups 5 Goblet Squat (kb) Rest 5 min 5 Rounds for time: 300m Row 12 Burpees over rowerRead More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Weightlifting Back Squat (6 sets of 2 @80% 1RM, 1 set/2 min) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 6 Hang Squat clean (115/75#) 9 Box jumps...Read More

METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squat (95/65#)Read More