Month

July 2015
METCON 18 min AMRAP 6 Hang Power clean (75/55#) 6 Front rack Lunge steps 6 Push Press 10 Burpees 15 Sit-ups
Read 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 Skill (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...
Read More
METCON 3 rounds, for time: 100 Singles 30 Kettlebell swings (44/26#) 200m Run CORE Not for time: Accumulate 100 Sit-ups Accumulate 100 Weighted Russian twist Accumulate 2:00 of hanging from Pull-up bar with knees at 90 degrees
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 (Time) 3 rounds, for time: 50 Double unders 30 Kettlebell swings (53/35#) 20 Calorie Row Cool Down (No Measure) Not...
Read More
METCON “Chelsea” Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats AMRAP – Rounds and Reps
Read More
CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 200m Row 8 Burpees 8 Ring rows 12 Kb swings (american, light) 6 Kipp swings, close-grip Skill (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×5 self-assisted pull-ups
Read More
METCON 12 min AMRAP 10 Ring rows (horizontal, feet on box) 10 Wallballs (20/14#) 10 Ring Push-ups (horizontal, feet on plate) Then; Not for time: Accumulate 50 hollow rocks Accumulate 30 Super-mans Accumulate 3:00 Plank hold, weighted if possible
Read More
CFPC – CrossFit Warm-up (No Measure) Down and Back A) High knees B) Butt kicks A) Spiderman lunge B) High kicks A) Inch worm- 5 reps, 3 Push-ups B) High skip ——- PVC Pass through x10 PVC Press and stretch back x5 PVC Push press x10 ——– Stretch calves on wall or rig Weightlifting Shoulder...
Read More
METCON For time: 1 mile run Rest 5 min For time: 4 Rounds: 15 Kettlebell swings (53/35#) 12 Box jumps (24/20″) 9 Thrusters (95/65#)
Read More
1 2 3 4 5