Programmed By Coach Lindsey 30 min Clock: 4 rounds: • 3 Rope Climbs / 12 Single Ring Ring Rows • 6 Power Snatches • 9 WBS • 12 Burpees...

Programmed By Coach Jim For Time: 20 rounds: P1 – 200m Run P2 – 5 Pull Ups + 10 Press Ups + 15 Squats 10 rounds: P1 – 200m run P2 – 7...

Programmed By Coach Megan AMRAPx8 mins / 2 mins rest Zeus: • 6 Power Cleans • 6 Bar Muscle Ups Medusa: • 30 Double Under / Cross Overs /...

Programmed By Coach Megan EMOMx33: Option 1: • 15/12 Cals Bike / Ski • 10 Double DB GTOH + 1 DB Thruster • 10 Burpees Option 2: • 18/15...

Programmed By Coach Neil For Time: 1 – 1 – 2 – 3 – 5 – 8 – 13 – 21 – 13 – 8 – 5 – 3 – 2 – 1 – 1: • WBS • SDHP • Box Jumps • Push Press •...

Programmed By Coach Sandra For Time: • 1000m Run • 10 Clean & Jerk • 800m Run • 8 Clean & Jerk • 600m Run • 6 Clean & Jerk • 400m Run • 4...

Programmed By Coach Lindsey For Time: Teams of 2 50 Over The Wall 100 DB Snatches 100 BB Lunges 50 Toes to Bar 100 Goblet Squats 100 MB...

Programmed By Coach Megan Every 7:00 x 5 2 Rope Climbs / 8 Strict Pull Ups / 12 Jumping Pull Ups INTO: 3 rounds: 8 Overhead Squats 12/10...

Programmed By Coach Megan 30 min Clock: EMOM to Failure: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Back Squat Add 1...

Programmed By Coach Neil For Time: 1000m Run 20 SDHP 800m Row 200m Run 20 KBS 600m Row 400m Run 20 WBS 400m Row 600m Run 20 Pull Ups 200m...

Programmed By Coach Jim Every 2:00 x 5 (Build) 3 Thrusters 3:00 on / 3:00 off x6 15 Burpees Over Rower Max Cal Row Rx: 15 Burpees Masters...

Programmed By Coach Neil For Time: 1000 - 800 - 600 – 400m Run / Row / Ski / Bike  50 -  40  -  30  -  20 Double Unders (x2 Skips) 10 -...

Programmed By Coach Neil Every 2:00 x 5 sets 3 Heavy Back Squats 3 mins rest For Time: 400m Run 25 Back Squats 400m Row 20 Back Squats...

Programmed By Coach Megan For Time: Split Reps 1000m Run | 1200m Row / Ski / Bike 30 WBS 10 Wall Walks 1000m Run | 1200m Row / Ski / Bike...

Programmed By Coach Megan EMOMx40 mins: 15 Double DB GTOH 10 Bench Jump Overs / 30 Bench Hops 20 Step Ups Rest Rx: 15/10 & 20” Masters...

Programmed By Coach Neil 5 rounds for time: 750m Row 15 Deadlift 12 Hang Power Cleans 9 Push Jerk Rx: 60/42.5 Masters Rx: Option to drop...

Programmed By Coach Megan 1 min on / 1 min off x 6 5 WBS 3 Box Jump Overs Max GTOH 1 min on / 1min off x 6 5 Box Jump Overs 3 GTOH Max...

Programmed By Coach Lindsey 30 min running clock: Buy In: 400m Run / Row 400m Ski / Bike 21 – 15 – 9 reps: Burpee High Touches Power...

Programmed By Coach Neil It’s our 17th Birthday. Our leader, legend and original Coach Neil has designed a Classic CrossFit Beatdown for...

Programmed By Coach Sandra AMRAP in 42 mins 400m Run 26 HR Press Ups 400m Run 26 KBS 400m Run 26 Sit Ups 400m Run 26 Deadlift 400m Run 26...