enduro wod 1600 m run 50 du 50 sit-ups. 1200 m run. 40 du 40 sit-ups. 800 m run. 30 du 30sit-ups. 400 m run 20 du 20 sit-ups. 200 m run 10 du 10 sit-ups.Read More

Tabata partner banded sprints 8 rounds of 20 sec work then 10 sec rest. Then: Death by Burpee & Wallball 21 day health challenge flash challenge. Team that guesses the most and what ingredients in the above low gi breakfast gets 3 points.Read More

15 Minutes to a heavy clean Then… “WWPF” 42 Hang Power Cleans, 135/93 50 HSPU 200m Firemans Carry 30 Hang Power Cleans, 165/113 50 HSPU 200m Firemans Carry 18 Hang Power Cleans, 205/143 50 HSPU 200m Firemans Carry When Partner Friday gets too wacky    Read More

Front Squat 3-3-3   Then 21-18-15-12-9 Reps of:   Front Squats (95#/63#) Pullups   Post Loads and Times to Comments:  Read More

Strict Press: 3 x 5 Strict Pull-up (overhand grip): 3 X ME Then… AMRAP 18 minutes 60 DU 15 Deadlifts, 185/123 12 Burpees over bar 100m sprint Rest 2 min after each round            Read More

15 Minutes to a heavy snatch Then… Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle Ups 7 Snatches 200m Run 5 Ring Muscle Ups 5 Snatches Amanda Miller (1985-2010) competing at the 2010 Crossfit GamesRead More

Test 1 rep max back squat! Then 15 min AMRAP 5 strict toes to bar 7 supine ring rows (feet on a box) 10 Alt Cossack Squats 53/35 kbRead More

Olympic Lifting 10am Endurance WOD 11am- All Open gym must be done by 11 4 Rounds 800mRun 20 Wall Balls 10 Burpee Pullups *Rest 2 Minutes between rounds*  Read More

Bench Press 5-5-5 Then…. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round Hulkbrook and McDreamyRead More

WWPF 0:00-8:00 Establish a 2rm Front Squat 10:00 – 16:00 6 minute ladder: 2-4-6-8-10….. KB Snatch, 70/53 Box Jump, 30/24 18:00 – 26:00 For Time (score is max wall balls + cal) Max Cal on rower Max Wall Ball Shots, 20/14                  Read More