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 Back Squat (5-4-3-1-1-1-1-1, working to a new 1RM) 5 reps @65% 4 reps@75% 3 reps@85% 1 @90% 1 @95% 3×1 @~100%+...Read More

METCON 5 rounds for time: 400m Run 20 Kb Swing (53/35#) 20 Push-upsRead More

STRENGTH 10 min EMOM, alternating: a) Bench Press, 5 reps AHAP b) Bent over row, 5 reps AHAP METCON “Mary” 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More

METCON 21 min AMRAP 400m Row 25 Push-ups 15 Power Clean (95/65#) 250m Run 15 Front Squat 50 Double undersRead More

STRENGTH 4 rounds: a) Max time Ring Plank Hold b) 8 reps Romanian Deadlift, as heavy as possible with perfect form METCON 14 min AMRAP Buy-in 80 Double unders AMRAP 2 Rope climbs (15′, 3@12′) 6 Right arm Kb Push Push (53/35#) 6 Left arm Kb Push Push (53/35#) 250m RunRead More

METCON 21-15-9-9-15-21 Kettlebell Swing (53/35#) BurpeesRead More

METCON 6 Rounds, each for distance: 3 min AMRAP 9 Front Squat (165/105#) 12 Ring dips Max distance row Rest 2 minutesRead More

METCON “Adrian” 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, (30/24″)Read More

METCON 8 min AMRAP 7 Power Snatch (155/105#) 5 Deficit HSPU (4/2″) 3 Burpee Muscle-up Immediately followed by: 5 min to find a 3RM Shoulder to Overhead CORE Complete the following, not for time: 100 Hollow Rocks 100 Russian twist (weighted) 50 Russian swings In as few sets as possible. Alternate movements as often as...Read More

METCON “Nicole” 20-Minute AMRAP of: 400m Run Max Rep Pull-upsRead More