METCON For time: 500m Row 35 Push-ups 420m Row 30 Push-ups 340m Row 25 Push-ups 260m Row 20 Push-ups 180m Row 15 Push-ups 100m RowRead 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 Bench Press (6 sets of 3, 1 every 2 min AHAP) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 Deadlift (225/155#) 10 Ring dips 15 Box...Read More

METCON For time: 40 Wallballs (20/14#) 20 Deadlift (135/95#) 30 Wallballs 15 Hang Power clean 20 Wallballs 10 Push pressRead 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 Weightlifting Back Squat (6 sets of 6 @80% 1RM, 1 set/ 3 min) Metcon Metcon (AMRAP – Reps) 8 min...Read More

METCON 8 min AMRAP: 2, 4, 6, 8, 10, etc Power Snatch (100/70#) Burpee box jump overs (24/20″)Read More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Weightlifting Do not exceed...Read More

METCON 4 rounds, record average row time and total burpees: 500m Row Rest 2 min 2 min AMRAP Burpees Rest 2 minRead 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 Weightlifting 6 sets, 1 every :90 sec 3 Clean Pulls -Slow lift past the knee, accelerate through the hips. Drop...Read More

METCON For time: 50 Double unders 40 Push-ups 30 Box jump overs (24/20″) 25 SDHP (53/35#) 25 Toes to bar 25 Goblet squat (53/35#) 30 Box jump overs (24/20″) 40 Push-ups 50 Double undersRead More

CFPC – CrossFit Warm-up 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. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...Read More