CFPC – CrossFit Warm-up Warm-up (No Measure) Medball Tic-tac-toe Warm-up – Best of 5 games Kettlebell touch game -tournament style, single elimination. Elimination=20 Push-ups. Skill 5 Rounds: Ring dips x 8-15 Rest 1 min 5 RDL, AHAP Rest :90 sec Ring Dips Snatch grip RDL Metcon Metcon (AMRAP – Rounds) 10 min AMRAP 12 UB...Read More

METCON 30 min EMOM a) 10-15 Calorie Row b) 10-20 Push-ups c) 30 Lunge steps, w/ medball if wanting challengeRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 10 Burpees 10 Wall therapy squats 10 Knee hug+spiderman lunge steps 10 Banded face pulls 3 Wall walks 10 Close grip kipp swings Spend 8-10 min working up to METCON Clean and Jerk weight Metcon Metcon (Weight) 30 min EMOM a) 2 Clean and jerk (70-80%)...Read More

METCON For time: 30-20-10 Dumbbell thrusters Jumping pull-ups Dumbbell weighted lungesRead 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 Push Press (5 x 3, btwn 75-85%- 1 set/ 2 min) Metcon 2016 Regionals Event 7 (Time) 21-15-9 Thrusters...Read More

METCON 4 Rounds: 400m Run 25 Sit-ups 20 Sumo deadlift high-pullRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run Down and Backs 5 Inch-worms w/ 3 push-ups Quad pull into Lunge stretch Butt kicks High knees High kicks into toe touch Pivot squats Karaoke W/ Barbell: 5 Press and back stretch 5 Hip Power cleans 5 Low hang power cleans 5 3-position pause Power cleans...Read More

CFPC – CFPC Weightlifting Weightlifting Snatch Snatch Pull Front SquatRead More

METCON 20 min AMRAP 16 Wallballs 8 Pull-ups Rest :30 sec 20 Air squats 8 Power cleans Rest :30 secRead More

CFPC – CrossFit Warm-up 5 min Row 70->85% effort 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-upsThen; 2 Rounds at workout pace: 8 Wallballs 4 Pull-ups Rest :30 sec 10 Air Squats...Read More