NINTENDO 64 In teams of 2 EMOM for a while some Muscle Ups some Sit-ups some Wall Balls some Over Head Squats some Box Jump Overs some...

BUGS BUNNY 6 sets 25/20 Calorie Row 50’ Handstand Walk 25 Wall balls (20/14) 25/20 Calorie Row -Rest 1:1 b/t sets- *no strength today

Here is an excerpt from an article posted by CrossFit about the Crossfit Methodology. Take a minute to read and internalize the message....

THE WHITE RABBIT 8 sets 200m run 100’ Hand over hand sled pull (2x45/1x45) 200m run -Rest 1:1 b/t sets- Strength - Core/Abdominal work

THUMPER 3 Sets 50 Double Unders 10 Power Clean and Jerks (95/65) 50 Double Unders 10 Power Clean and Jerks (95/65) -Rest 2 minutes- 50...

ENERGIZER BUNNY 21-15-9 Deadlifts (185/125) Ring Push Ups -rest 1:1- 15-12-9 Deadlifts (225/155) Ring Push Ups -rest 1:1- 9-7-5 Deadlifts...

PETER COTTONTAIL For Time: 30 Power Cleans (135/95) 30 Burpee Box Jump Overs (20/16) 20 Front Squats (155/105) 20 Burpee Box Jump Overs...

8:30 CROSSFIT CLASS COCHISE 12 min AMRAP 20-40-60…. Cal Row 4-8-12… Cluster 115/75 Rest 5:00 15 min AMRAP 15 Synchro Bar Facing Burpees...

MIDNIGHT TRAIN TO GEORGIA 14 Minute AMRAP Toes-to-bar *every time an athlete breaks, he/she performs a 50’ Kettlebell Overhead Walking...

IT'S TOO LATE 15-12-9-6-3 Thrusters (115/80) 75-60-45-30-15 Double Unders -Rest 1:1- 15-12-9-6-3 Thrusters (95/65) 150-120-90-60-30...

I WILL SURVIVE AMRAP 15 Minutes 5-10-15-20-25…. Deadlifts (275/185) 200m-400m-600m-800m-1000m…. Run OR AMERICAN PIE 45-30-15 or ...

STAYIN' ALIVE 4 Sets AMRAP 3 Minutes 20 Chest to Bar PullUps 10 Box Jump Overs (24”/20”) Remainder of time complete max effort Wall Walks...

DON'T STOP 'TIL YOU GET ENOUGH 3 Sets 120 Double Under 25 Toes to Bar 15 Power Cleans (135/95) -Rest 1:1-

8:30 Class THE KRAKEN Teams of Three 15 minute AMRAP 30 Wall-Balls 20/14 30 Pull-ups 30 Box Jump Overs 30 Calorie Row *one teammate doing...

Couple of things- Did you know that Coach Frances ended up 163rd in her region (Oceana Region) and age group in the Open? She's kind of...

THE PENGUIN Partner Workout AMRAP 3 Minutes 50’ Handstand Walk (together) 15 Synchro Toes to Bar Max Reps Squat Snatches (135/95) -Rest 1...

FALCONE 5 Sets 500m row 100 Double Unders -rest 0:45 between sets- or?

VENGEANCE 5 Sets (EMOM) 6 Double Dumbbell Front Squats (2x50/35) 6 Burpee over dumbbells -straight into- 7 Sets (EMOM) 3 Power Cleans...

THE RIDDLER 100-70-50 Double Unders 16-12-8 Strict Chin Ups

THE BATMAN 4 Sets: Run 400m Row 40/32 Calories Echo Bike 30/24 Calories -Rest 3 minutes b/t sets