Month

August 2015
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 Complete 30 reps total, increase in weight as desired. Beginners-> abmat//medball Intermediate-> Kettlebell Advanced-> Barbell Turkish Get Up (Record...
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METCON 900m Row 90 Double unders (2/1 singles) 700m Row 70 Double unders 500m Row 50 Double unders 300m Row 30 Double unders
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CFPC – CrossFit Warm-up (No Measure) 400m Row 15 Ring rows or 8 Strict Pull-ups 20 Sit-ups Then; High knees Butt kicks Spiderman Lunge 5 Inch worms High kick march Karaoke Gymnastics (No Measure) *WEEK 6 of 6* 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...
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METCON Modified “Lumberjack 20″ For time: 20 Calorie Row Run 400m 20 Kettlebell swings, (44/26#) Run 400m 20 Overhead Squats, (95/65#) Run 400m 20 Burpees Run 400m 20 Pull-ups Run 400m 20 Box Jumps (24/20”) Run 400m 20 Medball cleans (20/14#) Run 400m
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CFPC – CrossFit Warm-up Warm-up (No Measure) PVC Merry-go-round Hold PVC in front of you and form a circle facing one-another. When the coach calls a direction, leave your pipe behind and switch to the next pipe in the direction called, catching it before it hits the floor (with one hand). If the pipe hits...
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METCON 12 min AMRAP 6 Curtis P’s (complex, 75/55#) 24 Double unders (50 Singles)   *Curtis P= Power clean, Lunge Right, Lunge Left, Push press All 4 movements is 1 complex
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CFPC – CrossFit Warm-up (No Measure) Clock: 0:00-15:00 3 rounds: 3 Inch-worms w/ 3 push-ups 7 Wall therapy squats (SLOW) 9 Over and back presses w/ empty bar 11 Jump squats *Over and back presses- Begin with bar on shoulders (front rack) press overhead straight to the back rack, and return to the front rack....
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METCON 3 Rounds: 600m Run 20 Burpees 15 Pull-ups 20 Wallballs (20/14#)
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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 Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...
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METCON 6 min AMRAP 15 Kettlebell swings (35/26#) 20 Sit-ups Rest 3 minutes 6 min AMRAP 15 Wallballs (20/14#) 30 Double unders (60 singles) Rest 3 minutes 3 Rounds for time: 400m Run 15 Pull-ups
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