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“BIRDS AND SNAKES AND AEROPLANES” For time: 100ft - 100ft - 100ft Walking Lunge 25-20-15 Toes to bar -rest 3 minutes- 20-40-60 Wall balls...

“THAT’S GREAT; IT STARTS WITH AN EARTHQUAKE” Every 2 min for 5 sets (10 minutes) 10 Hang Power Cleans 135/95 12/10 Calorie Row (12/10 Cal...

Welcome to another Memorial Day! As you likely know, every Memorial Day we join the Crossfit community to honor our military; in...

8:30 Crossfit “DJ-P” Teams of 2 3 rounds 30 HSPU 400m run together 50 Double Unders Each -rest 2 mins- 3 Rounds 60 AbMat Sit-ups or 40...

ADULTING 18 min AMRAP 20 Alt DB Power Snatch 50/35 15/12 Cal Echo or Cal Row 20 Toes-to Bar 20 Single DB Box Step-ups 50/35 THE FREMAN...

GRACE For Time 30 Clean and Jerks (135/95) -OR- "I MUST NOT FEAR" For Time: 8-16-24-32 Hang Squat Cleans (95/65) *8 Burpee Box Jump Overs...

BENE GESSERIT 6 rounds: 12/10 Calorie Air Bike 12 Overhead Squats (95/65) STRENGTH 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3...

SANDWORMS AMRAP 2:00 50 Double Unders 25ft Handstand Walk (scale to 2 Wall Walks) Max Deadlifts (225/155) *Go until you get 50 reps -rest...

DUNE 2x800m Run -rest 2:00 after each run- -into- 3 Sets: 20 Pull-ups 40 Push-ups 60 Air Squats -rest 2:00 between sets- -OR- AGSF 24.2...

DNR Teams of 2 11 Min AMRAP 200m Run 30 Bench Press 135/95 10 Pull-ups -rest 3 mins- 11 Min AMRAP 30 DU Each (60 singles) 40 ABMAT or 20...

“THAT’S MY SECRET CAPTAIN, I’M ALWAYS ANGRY” 8 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges (total) 7...

CFAGSF 24.4 30 Power Cleans 115/75 30 Toes-to-Bar 30 Thrusters 115/75 -OR- BARBARA 5 sets: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air...

“I SMASHED YOU. BABY ARMS “ 2 Sets: 30/24 Calorie Row 10 Dumbbell Snatch (70/53) 300M Run 15 Strict Handstand Push ups 24/20 Calorie Echo...

NO BANNER, ONLY HULK 34-24-14//28-20-12 Calorie Echo Burpees to Plate Strength Handstand Skill Work

BARBARA 5 sets: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats -rest 3:00 between sets- -OR- 24.4 AGSF 30 Power Cleans 115/75 30...

8:30 a.m. Crossfit “SORRY BOUT’ THAT” Teams of 2 3 rounds 200m Double KB farmer carry (70’s/53’s) 10 Overhead squats 115/75 -rest 2 mins-...

SHANIA TWAIN 120/100 Calorie Row -OR- 80/60 Echo Bike 80 Push-Ups 40 Box Jump Overs (24/20) STRENGTH 4 Rounds 10 DB Good Mornings @...

FAITH HILL “Bad Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups STRENGTH Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)...