Function: A.) 10 minute EMOM Odd – Double KB Press Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 60 single unders/1 lap run Perform/RX: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball...Read More
Function: A.) Back Squats – 5×5 – In between sets 5 strict pull ups B.) 3 rounds 20 ring rows 20 lunges w/plate OH Perform/RX: A.) Back Squats – 5×5 – In between sets 5 strict pull ups B.) 3 rounds 20 pull-ups 20 lunges w/KB OH (1.5/1) Compete: A.) Back Squats – 5×5 –...Read More
Function: A.) Every 90s x 6 2 – Double KB Clean and Press B.) 15 min AMRAP 10 KB DL 15 Step Ups (24/20) 20 Cal Row Perform/RX: A.) Every 90s x 6 2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (185/125) 15 Box Jump (24/20) 20 Cal Row...Read More
Function/Perform/RX: A.) Skills Practice Rope Climbs and DU’s Function: B.) 4 rounds 15 Burpees 15 DB/kb Push Press 500 m row Perform/RX: B.) 4 rounds 15 Burpees 15 STO (115/75) 500 m row Compete: A.) Rope Climbs EMOM – 10 min. Odd – 1 legless rope climb Even – 50 DU’s B.) 4 rounds 15 Burpees...Read More
Paul claims sheer luck is to blame for his introduction to CrossFit. If you ask us, we’re the lucky ones. It’s members like Paul that make CFP special. Read on to find out how this engineer by day adds value to his own life and other’s lives around him. What do you do for a living? I...Read More
Function: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (1.5/1) 12 Goblet Squat 9 HR Push-ups Perform/RX: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (1.5/1) 12 OHS (95/65) 9 HSPU Compete: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (2/1.5) 12 OHS (115/75) 9 HSPU...Read More
Function: A.) KB Clean and Jerk Progression one arm swing Clean Jerk B.) For time: 25 Dips 25 Pull-ups 25 Double KB Thrusters 25 Double KB Swings 800 m run Perform/RX A.) Clean and Jerk Top Down Progression B.) For time: 25 Dips 25 Pull-ups 25 Thrusters (95/65) 25 Hang Power Cleans (95/65) 800 m run...Read More
Function/Kettlebell: A.) KB Snatch One arm swing One arm High pull Snatch B.) For time: 4-8-12-16-20 DB/KB Snatch 50 Single Unders after each set Buyout 50 sit-ups Perform/RX: A.) Snatch Top Down Progression POS1 POS2 POS3 B.) For time: 3-6-9-12-15 Power Snatch (75/55) 30 DU after each set Buyout 50 sit-ups Compete: A.) Snatch POS...Read More
Test Week. All Levels: A.) Bench Press – work up to new 1 RM B.) For time: Teams of 3, 1 working at a time 2k row 100 pull-ups 125 sit-ups 150 air squats 50 cal bike Results to BTWB Read More
Test Week All Levels: Max Pull Ups / Max hang A1.) Front Squats – Test new 1 RM Function: B.) Every 30 sec for 10 min Double KB 2 Swings + Clean + Jerk Perform/RX: B.) Every 30 sec for 10 min Power clean (135/95) Hang power clean (135/95) Push jerk (135/95) Compete: B.) Every...Read More
