METCON For time: Complete the following in any order, partition as desired: 5k Row 10k Assault bike Rotate back and forth as often as you like until you complete both the row and the bike distances.Read More

CFPC – CrossFit Warm-up Metcon (No Measure) 3 Rounds: 8 Burpees 20 Jumping jacks 100′ Waiters walk/arm 10 1-arm dumbbell overhead squats per arm 10 Close grip kipp swing With barbell: 5 Elbows high and outside 5 Snatch grip push press 5 High hang power snatch 5 Hang power snatch Metcon Complete each “Death by”...Read More

LeanFit METCON “TABATA Something Else” 8 Rounds of :20 sec work, :10 sec rest for max reps of: Pull-ups then, Push-ups then, Sit-ups then, Air squatsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run _____________ 3 rounds: 7-10 Push-ups 10 Walking lunges 5 Squat Jumps 8 Dumbbell Push press 15 Russian swings Then; 1:30 Pigeon stretch, each leg 3 SLOW Jefferson curls 5 High hang power clean 5 Barbell hang power clean 5 3-position pause power cleans (pause 1 sec...Read More

CFPC – CrossFit Warm-up Metcon 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-ups3 sets of: 10 Banded face pulls 10 Band pull aparts 10 Close grip kipp swings Then; 2 min Goblet...Read More

METCON For time: 1200m Bike 100 Singles 40 Wallballs 900m Bike 75 Singles 30 Wallballs 600m Bike 50 Singles 20 Wallballs  Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumpsPrepare deadlift...Read More

METCON 5 Rounds for time: 200m Run 15 Burpees 10 Pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Then; 3 rounds: 10 Goblet squats 10 Barbell push press 10 Close grip kipp swings 5 Russian baby-makers 10 Banded face pulls :30 sec handstand hold, can be against the wall or accumulated free-standing Finally; Band front rack stretch :90 sec/arm Weightlifting 7 sets of 2...Read More

METCON 6 min AMRAP 50 Double unders /100 singles 20 Sit-ups 10 Power Clean (95/65#) Rest 3 min 3 Rounds for time: 500m Row 20 Push-ups 20 Box jumpsRead More