“We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well” – Greg Glassman 8am Crossfit 9am Crossfit 10am LegendsRead More

WWPF – for time   30 Synchronized Back Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack, 100/70) 30 Muscle Ups (mix anyway/1 person works @time)   20 Synchronized Front Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack) 20 Muscle Ups (mix anyway)   10 Synchronized OHS Squats, 135/93 400m/400m Row Relay (partner holds...Read More

Dead Lift   3-3-3   Then   15 Min Running Clock:   800 Meter run   Then:   With Remaining time complete the following or get as far as possible.   6 Deadlifts 225/153 6 Burpee Box Jumps   9 Deadlifts 9 Burpee Box Jumps   12 Dead Lifts 12 Burpee Box Jumps   15...Read More

“Cardio Junkie” – 1o min amrap  100m Med Ball Run, 20/14 *Increase DU by 10 reps every round EX: (100m Run/10 DU) (100m Run/20 DU) (100m Run/30 DU)   “Arms of Steel” – Complete Reps 10-9-8-7-6-5-4-3-2-1 Strict Chin-ups Dumbbell Skull Crushers (Use Floor, box or bench)    “Crossfit Skillz WOD” – 10 min amrap Max...Read More

Backward Lunge 3 x 6 per leg Then….. Vicki’s 61st Birthday WOD!!! To be completed any way, straight through, or can be broken up into rounds: 61 Cal Row, Bike or Ski 61 Thrusters 95/63 61 Burpees Happy birthday to our favorite canine trainer, search and rescue team member, and awesome person, Vicki!!  Read More

The Lumberjack 20 20 Deadlifts 275/183 Run 400m 20 KB swings 70/53 Run 400m 20 Overhead Squats 115/73 Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps 24/20 Run 400m 20 DB Squat Cleans 50/35 Run 400m   On Nov. 5 at 1:34 p.m., a terrorist attacked fellow soldiers and...Read More

9 am- Olympic Lift Technique with Jenny 10 am- Endurance with Brian NO YOGA Endurance: 3 Rounds 100 Double Unders 80 Air Squats 40 Russian KB Swings 53/35 800m Run      Read More

Lynne With a Twist 5 Rounds-Rest 2-3 Min after each round Max Rep Body Weight Bench Press (ladies 75% body weight) Max Reps Toes to Ring *Run 400m, Row 500m, Bike 20/15 Cal or Ski 20/15 Cal after each round* Mat Fraser at the 2019 Crossfit Games doing Toes to Rings    Read More

WWPF 50/50 DU Relay 100 DB Snatches, 50/35 (switch as needed) 2/2 Legless Rope Climb relay   50/50 DU Relay 75 C2B Pull-ups (Switch as needed). 2/2legless rope climb relay   50/50 DU Relay 50 SandBag Ground 2 Over the shoulder, 100/75 2/2 legless rope climb relay   50/50 DU Relay 25 Hang Squat Cleans,...Read More

Back Squat 3-3-3   Then:   21 Power Snatch (135/93) 12 Pullups 400 Meter Run   21 Back Squat (135/93) 12 Pullups 400 Meter Run   21 Jerks (shoulder to OverHead 135/93) 12 Pullups 400 Meter Run   Post Loads and Times to ZEN and Comments:Read More