PFL Weekly Challenge #28 Rope Burn – 250 meter Row 40 Goblet Squats 4 rope climbs – 250 meter row 30 Goblet Squats 3 rope climbs – 250 meter row 20 goblet squats 2 rope climbs – 250 meter row 10 goblet squats 1 rope climb Top 3 Over-Reactions Grip it, rip it, but don’t drip it! -Got to go on this one but mostly the grip will be taxed. Of course if you lose that the rope will suffer tremendously! Do what you have to too save that grip for the finale. Kick it don’t stick it!- T

U.S. Army Staff Sergeant Aaron N. Holleyman, 27 “Holleyman“ 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby an

Check out this vid for our thoughts on the event! Like and sub if you enjoy! #crossfitworkout #crossfit #rogueevent #rogueworkout #rogue #fitness #rogueinvitational #crossfitwod #workout

TFX 22.5 10 MIN AMRAP 4 Bar muscle ups 8 Alternating Pistols 12 American KB swings Another traditional CrossFit vibe this week with the advancement of technical work. This was projected after the first week of workouts being very grunt style. This Weeks Top 3 Obvious Over-reactions are: Sticky and grippy – Have the grips ready and go for “fourrrrrr”. Moderate time domain moderate pace – Not a sprint, but not a jog. Unbreakable America “kb swings” – Do not put down the KB Quic

TFX 22.2 Week 1 Qualifier TFX WEEK 1 22.2 QUALIFIER 21-15-9 with an 8 minute time cap: Dual Dumbbell Power Cleans and Pull-ups If you have ever done Fran the workout that is really all you need to know! Lung burner, move fast, and don’t look back. Scores are going to be fast just like Fran and I am sure the image above will be similar to real life. This workouts “Obvious Over Reactions” are: Holy Unbroken Grip Nasty Fran Speed Quick Tips for survival Use hips and hammy’s for

PFL Weekly Challenge #24 Wodapalooza “Catergory 4” – 18 minute AMRAP – 10 calorie row – 10 wallballs – 10 single Dumbell Step-overs – 90 double-unders – increase each round by 10 reps each movement except the double-unders. Qualifier workout number 4 for Wodapalooza and if your are competing and trying to qualify I hope this helps. 18 mins is going to be long distance pace, imagine running for 18 mins what would that look like and feel like? For most this is a jogging experie

PFL Weekly Challenge #23 “8-Track” This week grab your favorite workout partner and get ready to row your little heart out! For 30 minutes alternate every 2 minute rounds. 8 push ups, 8 Kb swings, 8 thrusters, 8 alternating pistols. With the time remaining in 2 minutes row for calories. Your teams total score is total calories. The biggest strategy for this weeks weekly challenge is to go really fast, but really this workout will made in the rest! Oddly enough the work you do

Listen to the podcast here and follow along for each workout! PFL #22 Home Alone Welcome back CompLegenders! We are going to mix it up this week! This workout here will be a perfect at home workout and will still challenge you similar to a mini “Murph”. 4 rounds for time: Quarter of a mile run, 10 push ups, 15 sit-ups, 25 air squats, performed with a vest if you have one 20/14. So we have 1 mile total on the run, 40 total push ups, 60 total sit-ups, and 100 air squats when al

PFL Weekly Challenge #21 Partners in Crime Well I missed two weeks but for a good reason, me and my wife had our first baby! Just had to mention that because we are super excited and blessed! Teams of 2 for time: 20 n’sync toes to bar, 50 burpees over the box 24/20, 100 double-unders each, 15 n’sync toes to bar, 40 burpees over the box, 100 double-unders each, 10 n’sync toes to bar, 30 burpees over the box, 100 double-unders each. Ok this weeks challenge “Partners in Crime” w

PFL Weekly Challenge #20 “Two Pulls” 9 min Amrap – 2 burpees over the bar, 2 power snatches at 135/95, 2 chest to bar pull-ups. After completing each round increase each movement by two reps. BADGE PROGRESS Cardio Badge – Top scores will be allotted 55 points. Olympic Badge – Top scores will be allotted 70 points. Gymnastics Badge – Top scores will be allotted 60 points. Consistency Badge – For completing this workout you will receive 25 points. For tips and strategies check

RIP Albert “Chop” Gonzalez 7-17-90 to 8-16-21 First off a moment to acknowledge the man “Chop”, a father to two boys, a son, a brother, a loving boyfriend, a loyal friend. His reach is vast among the community and will never be forgotten. He had made a commitment a month and a half ago to his health and joined CrossFit Willis. He battled and with this workout we honor his battle. Here are the numbers and why. 90 Deadlifts – Born 1990; 7 hang cleans – Birth month; 17 toes to b

PFL Weekly Challenge “6 Whack” core and heavy Challenge #18 is not a high volume piece this week, 2 rounds should be attacked with intent to get in and then out! Obviously know your weakness going into this piece, but this workout should let you go after your strengths with a speed mentality. 21 GHD Sit ups will tax the midline here so don’t be surprised if the toes to bar don’t feel normal out the gate. Really push to go steady unbroken here unless you feel as if this is a w

PFL Challenge #17 “Two Pulls” is going to get grippy! Strength and power will be tested in this weeks challenge. Both will test the grip in two different ways. Most have tested themselves in a 1 rep max but have you challenge that grip to hold on for 3? Follow that up with 1000 meters on the rower and you have “Two Pulls”! Utilize the 7 min clock not only to establish your lift but also your rest time before testing the 1000m row, once the 7 minutes is up make sure you have s

Find a partner for this weeks challenge “Dos Flame” Challenge #16 will require you to find someone to get down and dirty with! 2 rounds of burpees, deadlifts, wall balls, and kettlebell swings will challenge you and your partner! Figure out you and your partners strengths and weakness’s and break this one up as you see fit. The burpees must be performed n’sync, so there is no real rest here and it will test you as a team. Making sure that the pace of the burpees is manageable

PFL Challenge #15 is similar to a games event this week, have fun! Here is a version of a games workout that most gyms or home gyms can accommodate. So most don’t have the Ski Erg but if you do you can sub back the ski in for the row. Rope climbs for most here will be to a 15ft line, I could imagine the games athletes reaching for something a bit higher!?! Event 5 in the games calls for a sandbag carry and again if you have one use it here, for larger groups, that may not be

Barbell weight 135lb for men and 95lb women At this weight big sets should be possible if not unbroken. Knowing that you get to but the bar down during the run, you should go big. Shoulder to overhead can be a press, push press, or any jerk. Top times for this one- 11:00 and under Cardio Badge- Obviously the run will dictate the pace and gain you time or lose you time. If your cardio is trained up you should be able to shoot for that 11 or better time. That would gain you 75

PFL #13 Hero Challenge “Morrison” This is an array of very traditional CrossFit movements, but don’t sleep on the end result of the volume and combination! Keep in mind you have 150 reps of each movement and the break up gives you well over half of the reps in the first 2 rounds. Think manageable sets to begin with and sprint towards the end. Here is the breakdown of how the points towards each badge will work once are system is up and running: Cardio Badge: This being a very

Find you a partner for the test this week! This week is a 20 min amrap that is going to challenge you and a partner! Partner 1 begins at the double-unders and will continue to work through the round, once to the burpees both athletes will perform the burpees together. After 7 reps are completed now player 2 begins the second round while player 1 gets to rest. As a team complete as many rounds as possible. Good luck and as always scores are due on Sunday! #challenge #crossfitw

PFL Challenge Weekly Challenge #11 “Mad Max Effort” allows you one attempt to go unbroken on each movement followed by 1 min rest before moving on. Total reps will be your final score of all three movements. No reps do not stop your progress, as long as you don’t drop the ball, come off the rig, or impede the jump rope continue on. Good luck and scores are due on Sunday! #challenge #crossfitworkout #crossfit #weeklychallenge #weeklyworkouts #fitness #competition #crossfitwod

“Grettel” 10 rounds for time of 3 clean and jerks and 3 burpees facing the bar. If you have paid attention to the CrossFit semifinals you saw this workout performed at a pace un-imaginable to most regular fitness enthusiasts! The fastest times in this workout were in the low two minute range! This is “Grace” with 30 burpees, so if you have done that workout you know what you need to do here. I still believe a pace is warranted but no breaks if possible. Even if you have to go