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 2 @80% 1RM, 1 set/ 2 min) Metcon Metcon (Time) 45 Wallballs (20/14#) 30...Read More

METCON 5 Rounds: 4 min AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air squats Rest 2 min Score= total rounds and reps of all 20 min. Pick up where you left off after 2 min rest each round.Read More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Metcon Metcon (AMRAP – Reps) 25...Read More

METCON 25 min AMRAP: 35 Sit-ups 30 Cal Row 25 Box jumps (24/20″) 25 Overhead squat (95/65#) 20 Lunge stepsRead 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 4 @80% 1RM, 1 set/ 2 min) Metcon Metcon (3 Rounds for reps) RX Metcon 3 Rounds, each for reps: :45 sec max Handstand...Read More

METCON “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.Read More

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 Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 12 Burpees 9 Deadlift (155/105#) 6 Hang Power clean Metcon (No Measure)...Read More

METCON “Karen” 150 Wallballs (20/14#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 15 Squats :30 sec HS hold or OH hold Weightlifting 10 min EMOM: a) 3 Push Press 70-75% b) :30 sec AMRAP DU Push Press Metcon Metcon (Time) 5 rounds: 10 Thrusters (95/65#) 10 Box...Read More

METCON For Time: 30 Box jumps, 24″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45# 30 Back extensions 30 Wall ball shots, 20# 30 Burpees 30 Double undersRead More