Crossfit Explained

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

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Operation Phoenix Widget



100 Pullups

100 Pushups

100 Situps

100 Squats




Deadlift 1-10-1-20-1-30 reps


AMRAP in 20 minutes

400m Sprint, rest the same amount of time run took.


“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.




Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.


In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.




135lb Thrusters, 15 reps

400m Run



Saturday Team WOD

Teams of three:

60 Seconds of plyo Squats

60 Seconds of plank hold (with or without Lauren or Jeremy on your back!)

60 Seconds medball dead lift back toss

5RFT, Each team member performs each exercise five times.





Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.



Walking Lunges, 100ft.

21 Pullups

21 Situps,

Walking Lunges, 100ft.

18 Pullups

18 Situps

Walking Lunges, 100ft.

15 Pullups

15 Situps

Walking Lunges, 100ft.

12 Pullups

12 Situps

Walking Lunges, 100ft.

9 Pullups

9 Situps

Walking Lunges, 100ft,

6 Pullups

6 Situps


*Welcome to our former gymnast/diver Erin, all 5 feet of her!  Guys, she’s almost got that muscle up!  I’m sensing a CrossFit Corps team member next year at sectionals!



225lb Back Squat, 20 reps

40 Toes to Bar 

60 Kettlebell Swinds, 2 pood